August 15, 2019 by DNRadmin

8/15/19

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Guess who’s back! Lets get weird on this Throwback Thursday!

Freedom WOD Classes

Warm up – 8 Mins
2 Rounds
5 KB Jefferson Curls
10 Russian KBS
5 Burpees
10 PVC Pass Throughs

Strength: Deload
3 Rounds on the 2:00
5 Power Cleans (60%)

Mobility: 6 Mins
1:30 / Side Roll Posterior Shoulder
1:30 / Side Hamstring Smash

Metcon: 14 Mins
For Max Reps
2 Min: Alternating Step Ups
2 Min: HSPU
2 Min: DU
2 Min: KBS (53/35)
2 Min Rest
1 Min: Alternating Step Ups
1 Min: HSPU
1 Min: DU
1 Min: KBS (53/35)

Elite Competition Class
Active Recovery

Performance Power Training
Thursday, August 15th, ME UPPER:
Jet Fuel:
-2 mins: Assault bike arms only 

-DB Iron Cross Walk https://youtu.be/-llmfpVZxws
4x 10m→ 10m←
-Power Snatch warmup:

Empty BB:
2x
5 Hang Snatch Grip High Pull https://youtu.be/Jb1423KKiTE
5 Hang Muscle Snatch https://youtu.be/FS3KNzpQCdk
5 Hang Power Snatch https://youtu.be/8AyTzORaBM8 

-then

Stretch

Major Lift: Red: Shoulder Press
Wht/Blu: Larsen Press https://youtu.be/nEjlySkSVOU (feet up touch and go bench press)
Max 5
1xAMRAP @80%
1xAMRAP @70%

GainCity:
-Floor Press
4×5 Heavy

-Seated DB Shoulder Press
3×12

-Pullups Superset
3x Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**

**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns
100 each

Afterburner:
10 Rounds
5 Hang Power Snatch
5 Bar Over Burpees
**Same weight as last week**

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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