January 7, 2018 by thao

1/8/18

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Happy 32nd Birthday Darryll Wolnik!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds
15 RDL
10 Push Ups
5 Pull Ups

S&C EMOM: 12 Mins
4 Minutes to set up
8 Min EMOM
Odd: 5-6 Power Snatch (~10RM wt.)
Even: 8-12 T2B
Make it challenging but doable for 8 minutes

Mobility: 8 Mins
90 Sec / Side Hamstring Smash on low racked bar
90 Sec / Side Lax Shoulder (front or back)

Metcon: “Wolnik Smash” 1/8/86 32nd Birthday
18 Min AMRAP
1 DL (435/305 or 80%)
8 Burpees
8 Pull Ups
8 Bench Press (186/135 or 55-60%)
*Not a partner workout but you may have to share a DL or Bench bar w/ an athlete of similar strength*

Elite Competition Class – 12/11/17

1. Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level

followed by…

On the Minute x 7:
1 Snatch
Not to exceed 95%

2. Hang Snatch High Pull
5×3 @ 55%

3. Back Squat
On the Minute x 6:
5 Back Squats – 80%

4. Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
15 GHD Sit-Ups
25% Max Ring Muscle-Ups
15 Burpees
25% Max Ring Muscle-Ups
Rest 3:00 between sets

5. Conditioning
For Time:
1500m Row
150 Double Unders
50 Calorie Assault Bike
150 Double Unders
1500m Row

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Sets 2-3 – 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 – 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 80-85% of 1-RM Snatch
*Sets 9-10 – 1 rep @ 85-90% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps @ 80-85% of 8-RM weight

The focus here is to move as quickly as possible through the sets. Focus on speed!

D.
Four sets of:
Romanian Deadlift x 6 reps @ 60-70% of 1-RM Clean weight
Pullups x 12 reps
Rest 30 seconds

    ONE WEEK FREE TRIAL

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    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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