August 9, 2017 by thao

8/10/17

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Three of our stud ladies (Marie, Cassandra and Annie) are joining together to compete on team Knappsdottirs for the Girls Gone Rx competition in Denver on September 23rd. This competition benefits breast cancer research, specifically benefitting Bright Pink.

Each team that competes gets to raise money to help find ways to punch breast cancer in the face. Help these ladies raise money as they head into the Girls Gone Rx competition!

https://www.crowdrise.com/knappsdottirs

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 Unloaded Barbell Olympic DL
5 Front Squats
5 Bar Over Burpees

Mobility: During Strength
Roll Traps + Banded Y’s & I’s

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 16 Min Cap – Clean Complex
4 Rounds x 3 reps of the following Complex for load:
1 Rep = 1 Oly. DL + 1 Hang Power Clean + 1 Hang Sq. Clean + 1 Full Clean + 1 Front Squat
*Do not set the bar down until after 3 consecutive reps and a full round has been completed.
Rest as needed between rounds and increase weight each round.

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 3 rep @ 70% + 5lbs

2) Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning: For Time: 
100 Yard Sled Push 5x45s/3×45’s (50 down/50 back)
80 Wall Balls 20/14
60 KBS 53/35
40 Pull Ups
20 Burpee Box Jump Overs 24/20

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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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