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!

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