July 5, 2017 by thao

7/6/17

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Attention all Pounds for Pups teams and max out sesh lovers: Coach Blake is going to have a practice and strategy day to get ready for the event on Saturday, July 8 during the 11am open gym time. This will be a time to take a test run at your lifts and strategize for which member should do what lifts. Also, we will be running the practice like the event so if you are not used to getting to a true heavy single in 10 to 15 minutes, this is a good time to figure out the jumps you will need. PLEASE consider joining us for this run through. This is open to all Pounds for Pups teams AND anyone who wants to max out their power clean, bench press, back squat and/or deadlift!
If you’re interested in signing up for the Pounds for Pups comp, ask a coach and come on Saturday to find a partner!

Warm up
3 Rounds
5 Push Ups
7 Big Hollow body Swings
9 KB Swings

Strength: 15 Mins
Mobility between sets
3×8 Giant Set Climbing
Lat Press Down (use band and pvc)
Straight Bar Skull Crushers
Close Grip triceps press burnout

Burnout means Maximum Effort until failure.

Metcon: 20 min
8 Min EMOM
2 Snatch
Rest 2 Mins
12 Min AMRAP
10 Floor Presses 135/95
10 T-2-B
10 Handstand Push ups

Elite Comp Class:

1) Gymnastics 15 mins
3 Supersets @ the following %s
Strict HSPU – (90+2 reps / 80+2 reps  / 70+2 reps)
Hanging L-Sits (100 / 90 / 80)
3 Min Rest

2) Deadlift 20 mins
2 Rep Max
2 Reps @ 95% 2 RM
2 Reps @ 90% 2 RM

3) Conditioning
Buy In:
15 Squat Snatch 185/135
Then 4 Rounds For Time:
15 GHD or 20 TTB (Must do 2 Rounds at each, rotating w/ partner)
5 Power Snatch 135/95

    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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