August 27, 2017 by thao

8/28/17

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Congrats to: Julie, Terry, Bryan, Zach, Stephanie, Kimberly, Alex, Hannah, Megan, and Savannah for Graduating out of the Liberty Class! If you see new faces welcome them the DNR way!

Warm Up: 5 Mins
50′ Bear Crawl
20 PVC Thrusters
10 Burpees
50′ Bear Crawl

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Static OH Squats, Snatch Balance w/pause, PVC Shoulder Drills

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:
Partner Workout – 2 Min Sprint Intervals While Partner Rests
2 Min M.E Thrusters (115/75)
2 Min Rest
2 Min M.E Hang Power Cleans (115/75)
2 Min Rest
2 Min M.E Burpees
2 Min Rest
2 Min M.E Shoulder to Overhead (115/75)
2 Min Rest

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 3 @ 70% + 10 lbs

2) Snatch 15 Mins
10 min EMOM x 3 reps @ 70% + 10 lbs
Hang Squat Snatch

3)Conditioning 

10 Min AMRAP Ladder
HSPU (1,2,3….) Increase 1 Rep Each Round
5 Front Squats (185/135) After Each Round of HSPU

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    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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