August 22, 2019 by DNRadmin

8/22/19

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Freedom WOD Classes

Warm up – 6 Mins
2 Rounds:
10 Power Clean & Jerks
10 V-Ups
200 M Run

Strength & Conditioning: 8 Mins
8 Min EMOM:
Odd: 8 Power Cleans (60%)
Even: 50 DU or :40 M.E

Mobility: 8 Mins
2 Min / Side Trap Smash
2 Min / Side Calf Smash

Metcon: 7 Mins
“13.4” 7 Min AMRAP Ladder
3-6-9-12….
Clean and Jerks (135/95)
TTB

Elite Competition Class

Rest Day

Performance Power Training

Thursday, August 22nd, ME UPPER:
Jet Fuel:
3x
10 Pushups
10 Pullups
10 Situps
10 Cal Row
-then
Stretch

Major Lift: Red: Shoulder Press
Wht/Blu: Shoulder Press
5×5
-then
2xMax Reps @70%

GainCity:
-2xDB Iron Cross Static Hold For max time
-3x
30 seconds each side, single arm seated bandy row
-3x
15 DB Kickbacks
20 bandy Curls

Afterburner:
12 Min EMOM:
12 DB Snatch (6 each, heavy)
12 Ring Rows (make them hard)
Max Reps Plyo-pushup https://youtu.be/2AuSChp0o_g
*Alternate stations for 4 sets at each station
*Plyo pushups are done by performing a regular pushup on the ground and popping up onto 45lb plates, returning hands to the floor and then repeating the reps. 

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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