June 4, 2019 by DNRadmin

6/4/19

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KidFit is in full swing from 11:00-12:00. If you happen to see any of the little hooligans putting in work make sure you give them a high five!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
200 M Run
10 Front Squats
6 Single Leg Broad Jump

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Front Squat

NOTE: A rep done under poor form will not count. Stay braced…

Metcon: 16 min cap
3 Rounds
400 M Run
30 Box Jumps 24/20
30 Back Rack Lunges (15 each leg) 75/55

Elite Competition Class

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
… Followed by:
“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
“Power Ranger”
15 Power Cleans (165/115), 600m Run
10 Power Cleans (205/145), 400m Run
5 Power Cleans (245/165), 200m Run

Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s – Work
:45s – Rest

Performance Power Training

Tuesday, June 4th, 2019
Jet Fuel: 
400m Run!!
Samson Stretch
Cossack Stretch
Toy Soldier Stretch
2x200m Fast, not necessarily a sprint, about 80%
-Mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
MAX 10
1xAMRAP @80%
**Suggested warmup: work up to between 65-75%ish performing no more than 5 reps. Then hit the 10 rep. If there is still room, and weight and hit one more set of heavy 10. No more after that.**

GainCity:
3×15
DB Front Squat
DB Single leg deadlift
2x
1 minute Farmer Carry AHAP, NO DROPS!

Afterburner: 
10 Rounds For Time:
10 Box Jumps
10m Shuttle
10 Sandbag or Dball or DB Snatch

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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