August 2, 2017 by thao

8/3/17

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Annie has started shadowing the 6:20 p.m classes M,W,F. Make sure to ask questions and help her grow as a coach!

Warm Up: 5 Mins
3 Rounds or 5 Mins
3 Unloaded Barbell Olympic DL
5 Hang Cleans
5 Front Squats

Mobility:
Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller

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: 14 Min
3 Min AMRAP:
5 C&J (135/95) or (95/65)
5 Thrusters (135/95)
At Min 5 Begin 6 Min AMRAP of:
5 C&J (95/65)
5 Thrusters (95/65)
10 C2B PU (Jumping C2B as scaled option today)

Elite Competition Class
1) Deadlift 15 mins
10 min EMOM x 1 reps @ 90%

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 –
17 Min Cap
Complete 3 Full Rounds of the following:
2 Round Sprint On The 6 Minute (Rd 1&2 Sprint, Rest until min 6, Rd 3&4 Sprint, Rest Until Min 12 and finish 5&6)
7 DL 275/195
7 Box Jump (30/24)
3-5 Bar MU

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    2716 S. College Ave Suite B Fort Collins, CO, 80525

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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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