August 20, 2017 by thao

8/21/17

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Hey Hooligans, it’s that time of year! Kody and myself will be on CSU Campus tomorrow and Tuesday for the opening week of classes. If you are going to be on campus come by our booth on the plaza outside the Lori Student Center and don’t be shy about wearing those DNR shirts!

Warm Up: 5 Mins
2 Rounds
5 Inchworms
10 Anchored TTB
10 SDLHP

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 4-6

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins to Complete:

3 Complexes of: 3 Hang Power Snatch (no pauses)+ 3 Squat Snatch w/ same pauses

Metcon:
11 Min AMRAP
20 Power Cleans (165/115 or 65% scaled)
30 TTB
40 Wallballs
5 MU

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 1 @ 90% + 5 lbs

2) Snatch 15 Mins
10 min EMOM x 1 reps @ 90% + 5 lbs
Full Snatch

3)Conditioning 

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat snatch, 95 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat snatch, 135 / 95 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat snatch, 165 / 115 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat snatch, 185 / 135 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat snatch, 205 / 145 lbs.
Stop at 20 minutes.

    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. 

      Still Have A Question?

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