September 28, 2022 by DNRadmin

9/28/22

squat snatch CrossFit DNR Fort Collins Colorado

Share

Freedom WOD Classes

Warm Up: 8 Mins
30/24 Cal Bike / Row or 400 M Run
1:00 PVC ROM
10 Muscle Snatch
10 Power Snatch

Conditioning: 10 Mins 
Row / Bike / Ski
5 x 18/22 Cals
OR
5 x 200 M Run
1:00 Rest Between Sets or Alternate w/ partner on machine as needed

Metcon: 18 Min Cap
4 Rounds For Time:
4 Power Snatch 135/95
8 Box Jumps 30/24
400 M Run

Olympic Weightlifting Class

Warm Up: 8 Mins
1:30 Hip & Ankle Opener
10 / Side Front & Lateral Kicks
5 Inchworms
10 RDLs
10 Front Squats
10 Squat Cleans

Drills: 20 Mins
3 x 6 Tall Cleans – light weight
3 x 6 Squat Cleans – Under Partner’s PVC – light weight
3 x 6 Hang Panda Pulls – 60-70%

Strength EMOM: 12 Mins
5 Min EMOM
1 Hang Squat Clean + 1 Squat Clean – Build to 60%
2:00 Rest
5 Min EMOM
1 Squat Clean – Build to Heavy with no misses

    ONE WEEK FREE TRIAL

    [honeypot level]

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]