June 21, 2017 by thao

6/22/17

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“Light Weight Baby! OHHH….. Gonna Get Huge, Aint Nothing But A Peanut! Whoo..”

Warm Up 10 min
2 Rounds
200 M Run w/MB
10 MB DL
10 Burpee over MB

Mobility: 5 mins
Banded Ham/Hips

Strength: 15 Mins
3×8 Giant Set
KB/DB Single Arm Bent Over Row
DB Tricep Kick Backs
Lat Press Down (use band and pvc)

Metcon: 16 mins
5 rounds w/ 16 Min Cap
8 Bar-facing Burpees
8 Deadlifts RX225/155 Scaled185/125
8 T-2-B

Elite Comp Class:
1.Gymnastics 15 mins
3 Supersets
Strict Ring Dip – (90+1 rep / 80+1 rep  / 70+1 rep)
Hand Stand Hold – As many sets needed to accumulate %s – (95/85/75)
3 Min Rest

2) Deadlift 20 mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

3) Conditioning
Complete 5 rounds:
30 seconds ME Deadlift @ 6 RM
Rest 60 seconds
30 seconds ME  Bench Press @ Body Weight or 75% of 2 RM
Rest 60 seconds
30 seconds to Sprint 100 meters 50down/50back
Rest 60 seconds

    ONE WEEK FREE TRIAL

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    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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