August 30, 2017 by thao

8/30/17

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Kody and Kyle will be absent from classes until Tuesday while in Austin, Tx. Enjoy the week and Labor Day from the Knapp “Brother Bros”!

Warm Up: 5 Mins
Burpees to a song – Coach’s choice

Gymnastics Technique / Strength:
5 Mins
5 Min EMOM of:
1-8 MU – Continue climbing every week, even if its only for 1 set.
Or 5-10 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins to complete
3 x 5 Split Jerks @ 60-70% w/ 2 sec pause in Split. Increase load each set if possible

Metcon:
Open Workout 15.1: 9 Min AMRAP
15 TTB
10 DL (115/75)
5 Snatch (115/75) or Ground to OH

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

2) Clean and Jerks 15 Mins
10 min EMOM x 3 reps + 1 Jerk @ 70% +10 lbs
Hang Squat Clean and Jerk

3) Conditioning

21-15-9:
DB Snatches (53/35)
42-30-18
Unbroken Double Unders
…Directly into…
21-15-9
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups

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    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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