September 5, 2019 by DNRadmin

9/5/19

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The first workout of the Turkey Challenge Online Qualifier was released yesterday. Wish all of our Hooligans good luck as they battle it out with one another!

Freedom WOD Classes

Warm up – 7 Mins
2:00 DU Practice
Then 2 Rounds: (BB or PVC)
5 Muscle Cleans
5 Power Cleans
5 Muscle Snatch
5 Power Snatch
Then: 1:00 Hip and Ankle Opener

S&C: 8 Mins
8 Min EMOM:
Odd: 8 Hang Power Cleans (60%)
Even: 10-14 Unbroken T2B (or :30 M.E)

Mobility: 8 Mins
2 Min / Side Trap Smash
1 Min / Side Calf Smash
1 Min / Side Calf Stretch

Metcon: 10 Mins
“11.1 & 14.1” 10 Min AMRAP
30 DU
15 Power Snatch (75/55)

Elite Competition Class

Clean Technique
Much like yesterday, set blocks so that the bar when weighted rests at knee level.
A) Block Clean Pull – 3 Sets of 3
B) Block Clean High Pull – 3 Sets of 3
C) Block Power Clean – OTM x 8 – 2 Reps

Conditioning
“Fish out of Water”
For Time:
2K Row
… Directly into:
10 Rounds:
2 Power Cleans (205/145)
4 Bar-Facing Burpees
8 Alternating Pistols

Kilos: 95/65
This is a repeat from the start of the cycle, on 7.1.19.

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts
75 Unbroken Double Unders
Resting as needed between sets, the aim is to increase our percentage on the deadlifts slightly from last week.

Air Runner Recovery
2 Rounds, Not for Score:
400 Meters Light
300 Meters Moderate
200 Meters Fast

Performance Power Training

Thursday, September 5th, ME UPPER:
Jet Fuel:
In Partners:
3x
10- I go, you go, Med ball burpee chest passes
10- Partner assisted pullups (each)
 *Mash upper body
-then
Stretch

Major Lift: Red: Shoulder Press
Wht/Blu: Close Grip Bench vs Bands
Max 1
1xAMRAP @80%
**Compare to Max 3 August 8th**
**There is not set distance your grip should be. Just make it closer than usual and stick to it. Grip should not be so close that it interferes with the barbell touching your chest.*

GainCity:
-Ring Rows
3xMax
-Supinated BB Rows
3×12
-Ring Pushups
3xMax
-Banded DB Curls
3×15
-Dips (weighted if possible)
3xmax

Afterburner:
10min AMRAP:
3 Strict chinup
3 cal Assault bike Arms only
5 Kipping pullup
5 cal Assault bike legs and arms

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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