June 13, 2019 by DNRadmin

6/13/19

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ThrowBack Thursday to when coach Kyle, Tyler, and Josh rocked some of the most epic mullets Colorado has ever seen. 

Freedom WOD Classes

Warm Up: 5 Mins
400 M Run
10 Snatch DL
10 Snatch Low Hang High Pulls
10 High Hang Power Snatch
10 Over Head or Front Squats

Strength: 15 Mins
5 Mins to Work up to a Heavy 2RM Snatch
Then:
3×5 Drop Sets at 75% of above 2RM weight

Metcon : 18 Mins
3 Rounds of
5 Min AMRAP:
4 Hang Power Snatch 95/65
8 Wall balls 20/14
12 Sit Ups

1 Min Rest between AMRAPS

Elite Competition Class

Active Recovery Day

Performance Power Training

Thursday, June 13th, ME UPPER:
Jet Fuel:
5 Minute AMRAP:
20 Double Under
5 Strict Pullups
5 Pushups
Major Lift: Red: Shoulder Press
-then 2xMax Reps Push press @heaviest shoulder press
Wht/Blu: Floor Press
Max 3
-then
3×5 @90%
*Compare to May 23rd
GainCity:
3x
DB Shoulder Complex:
8 Front Raise
8 Lateral Raise
8 Reverse Fly
30 Shrugs
3x
10 DB Curls
20 Bandy Curls
10 Tricep KickBacks
20 Bandy Pushdowns
Afterburner:
All Together as a Chipper:
Buy in 1 min Double Unders
7 min Max Rounds:
20 Pushups
10 Toes 2 Bar
25ft Farmer walk AHAP
Buy Out 1 min Double Unders

ONE WEEK FREE TRIAL

CONTACT

2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

https://www.facebook.com/CrossFitDNR/

Terms and Conditions for trial week

You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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