July 23, 2020 by DNRadmin

7/23/20

CrossFit DNR Fort Collins CO Elizabeth WOD

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Freedom WOD Classes

Warm Up: 6 Mins
10 Hand Release Push Ups
10 MB Cleans
10 Hand Release Push Ups
10 Squat Cleans
1:00 PVC ROM
2:00 Hip Stretching

Strength: 18 Mins
3×5 Clean High Pulls
3×5 Olympic DL
*Mobility Between Sets

Home WOD: 12 Min Cap
“Elizabeth”
21-15-9
Squat Cleans (135/95) OR Alt. DB Squat Cleans
Ring Dips

Metcon: 12 Min Cap
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

Elite Competition Class

Optional Active Recovery
EMOM 20
1st – 0:45 Row
2nd – 10 Strict Toes To Bar
3rd – 60 ft. Farmers Carry
4th – 0:45 Hollow Hold

Performance Power Training

Thursday, July 23rd, 2020

Pre-Flight: Slingshot bench then a good ol pump session followed by DB powercleans and overhead

Jet Fuel:
3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
**Scale number if needed, scale to holds if taps cannot be done
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 3
AMRAP @70%
*Compare to max 5 June 11th

GainCity:
T-Bar Rows Heavy
5×12
Ring Curls
5×12
Diamond Pushups
60 in as few sets as possible
**scale by elevating
150 Bandy Overhead Extensions
**In as few sets as possible (high rep count per set)

Afterburner:
4x
1min on, 1min off:
2 DB Power Clean + 1 Push Press
*Get max reps every round. Rounds are only 1 minute long so the weight should be heavy, but not so heavy that the weight is stared at on the floor. Prescribed weight goals -55’s for dudes, 35’s for ladies.

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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