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August 29, 2019 by DNRadmin

8/29/19

CrossFit Turkey Challenge Cole

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Turkey Challenge Online Qualifier opened yesterday! Let us know if you are signing up and we will schedule a time for all the athletes to throw down together!

Freedom WOD Classes

Warm up – 6 Mins
3 Min Pizza Delivery
*3 Burpee Penalty

Then: 1 Min / Side Samson Stretch

S&C: 8 Mins
8 Min EMOM:
Odd: 8 Hang Power Snatch (60%)
Even: 50 DU or :40 M.E

Mobility: 8 Mins
2 Min / Side T-Spine Mobility
1 Min / Side Calf Smash
1 Min / Side Calf Stretch

Metcon: 9 Mins
“15.1” 9 Min AMRAP
15 TTB
10 DL (115/75)
5 Power Snatch (115/75)

New Athlete Option
15 Sit Ups
10 KB DL
5 KBS

Elite Competition Class

Active Rest Day

Performance Power Training

Thursday, August 29th, ME UPPER:

Jet Fuel:
3x
10 Pushups
10 Pullups
10 Situps
10 Cal Row
-then
Stretch

Major Lift: Red: Shoulder Press
Wht/Blu: Manpon Press
Max 1
1xAMRAP @80%
1xAMRAP@70%
**If you don’t have a manpon, you can either roll up two yoga mats, or put an abmat on your chest, and use it to create momentum and limit ROM slightly
**Compare to max 2 on July 25th**

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 AMRAP:
2 Power Snatch AHAP
4 Pullups
8 Plyo-pushup
*Goal is more than 4 rounds
*Scale power snatch to hang power if needed.
*Bands ok for pullups
*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.  https://youtu.be/2AuSChp0o_g 

    EXPERIENCE CROSSFIT DNR

    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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