If you plan on participating in the Nutrition Challenge or attending the Saturday meeting please join the FaceBook group CrossFit DNR Nutrition Challenge ’19 so you can review the challenge information before the meeting.

Instead of bringing the InBody scan to DNR, Colorado Nutrition will be inviting anyone interested in a free scan into their shop after the meeting is over from 12:00-2:00 p.m.

Finally open gym will be 9:00-10:00 a.m

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds – :30 Each:
KBS
Inchworm
Push Press
Box Jumps
Samson both sides

Strength: 12 Mins
8 Min EMOM:
Min1: 10 Unbroken Push Press (80% of Strict Press)
Min2: 17/14 Cal Row / Bike or Ski Erg
Min3: Rest

Mobility: 10 Mins
2 Min / Side Trap Smash
2 Min / Side Calf Smash
1 Min / Side Calf Stretch

Metcon: 10 Min Cap
21-15-9
Cleans (135/95)
Box Jumps (24/20)
HSPU

Elite Competition Class

“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Odd-Object Conditioning
For Time:
25 Calorie Air Runner
25 Axel Bar Power Cleans (165/110)
25 Axel Bar Push Jerks (165/110)
25 Calorie Air Runner

Row Capacity (Building from 12-10-18)
6 Rounds, On the 2:00:
400/330 Meter Row

Round 1: 2k Pace + 9 Seconds
Round 2: 2k Pace + 4 Seconds
Round 3: 2k Pace – 1 Second

Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

Performance Power Train

Tuesday, January 29th, 2019
Preflight: Box Squats, some nasty tempo squats and a sweet burn of cal row and box jumps

JetFuel:
Row 500
10 step ups
10 box jumps
Find max height single leg box jump. 3 step start is allowed.
-Mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Box Squat
Max 3
1xAMRAP @90%
**Box height slightly above parallel**
**Compare to Dec 18th

GainCity:
BB Rdls, heavy
3×5

Tempo Goblet squat
3×1 min
*each rep 6 seconds down, 6 seconds up. So 6 reps each set.

AfterBurner (optional):
OTM, 7 mins:
10 Cal Row
10 Box Jumps
**Same Minute**