February 18, 2018 by thao

2/19/18

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The first Open workout gets released this Thursday and must be submitted by Monday at 5:00 p.m. Get registered today and join the DNR team!

Freedom WOD Classes

Warm Up: 6 Mins

Coach Lead PVC Shoulder Warm Up – 3 Mins
2 Rounds
8 Lunges / Leg
8 Over / Unders *Kick Over Racked Barbell then Side Lunge and Squat Under

Strength: 10 Mins

3 x Supersets
8 / Leg Front Rack Lunges
10 Thrusters

*1 Barbell – Finish Lunges and go straight into thrusters – athlete chooses weight*

Mobility: 10 Mins

Quad Smash 3 Min / Leg
2 Min / Side Samson Stretch

Metcon: 12 Min

3 Rounds For Time: 12 Min Cap
15 Front Squats (135/95)
15 HSPU

Elite Competition Class – 1/22/18

1. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

3. Alternating On the Minute x 12 (6 Rounds)
Odd Minutes – 1 Tempo Overhead Squat
5 Seconds down, 10 seconds pause in bottom
Even Minutes – Max Strict Ring Muscle Ups in :40 Seconds

4. Conditioning
4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)

5. Bike Conditioning
3 Rounds:
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat

D.
Two sets of:
Pushups x Max reps in 30 seconds
Rest 30 seconds
Romanian Deadlift x 10 reps @ 60% of 1-RM Clean
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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