September 10, 2019 by DNRadmin

9/10/19

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Even while we suffer, we can experience joy in life by opening up fully to our experience, not closing down.
So have fun and enjoy the suck!

Freedom WOD Classes

Metcon:
3 Rounds
5 Push Ups with 3 sec negative down phase
6 Single Leg Broad Jump Squats
30 Sec of Double Under practice

Strength:
Bench Press 10 min
10 Rep Max (no more than 3 attempts)
Then:
5 Min Emom
8-10 Burpees

Mobility: 6 Mins
90 sec / leg Calf Smash
90 sec / side Chest Smash

Metcon: 15 Mins
Double Unders
100-80-60-40-20
Floor Press 115/75
25-20-15-10-5

Single unders is 1:1 of Double unders. For example 100 DU = 100 Single unders.

Elite Competition Class

Deload Week

Conditioning
“Road Trip”
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

Kilos – 30/22.5

Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached

Swimming
5 Rounds:
100 Meter Recovery Pace
100 Meter Working Pace*

Over the course of the five rounds, the aim is to increase the intensity of our working pace sets.

Performance Power Training

Tuesday, September 10th ME LOWER:

Jet Fuel:
Partners:
*Partner not performing the required task, will be holding a plank
5 Step-ups, switch
5 box jumps, switch
5 box jump overs, switch
5 Burpee box jump overs, switch

*Mash Lower body

Major Lift: Red: Squat
Wht/Blu: Anderson Squat https://youtu.be/8a-hfjXC1zI (If you dont have pins, you can set your barbell on boxes)
Max 3
-then
2×3 @90%

*Compare to max 5 August 13th

GainCity:
4xKB Complex:
10 Swings
10 Squats
10 Lunges (5 each)
100 Situps

Afterburner:
10 Rounds
5 Box Jumps
3 Cleans (135/95, or heavier)

ONE WEEK FREE TRIAL

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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