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workout of the day
[WOD]

friday

9/3/2020

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Picture

Warm-up

​1:00 Single Unders 

Into… 

EMOM x 6 MINUTES
MIN 1 - 20 Shoulder Taps + Plank Hold
MIN 2 - 10 DBL DB Deadlifts + Front Rack Hold 

Into… 

1:00 Double Under Practice*

*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.

Strength

​STRICT PRESS
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Metcon

​AMRAP x 12 MINUTES
5 DB Hang Clean and Jerks or DB Hang Snatches (50/35)|(35/20)
10 DB Push Press
40 Double Unders

(Score is Rounds + Reps)
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

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  • Home
  • Services
    • Fitness Programs
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News