May 18, 2018 by thao

5/18/18

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Freedom WOD Class

Warm Up: 6-8 min
3 Rounds 
6 Russian KB Swings
8 Inch Worms w/Push Up
10 Single Leg KB Deadlift (5 per leg)

Mobility: 7 mins
90 sec/side lax ball glute/piriformis
2 mins /side lax ball quads

Strength: 15 Mins
Deadlift  **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 12 Min
12 Min AMRAP
9 Kettlebell Swings 53/35
9 Burpees
9 Kettlebell Swings 53/35
9 Box Jumps 24/20

Post Score on white board.

Elite Competition Class

1. Conditioning
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

2. Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 2 minutes for 12 minutes (6 sets):
Clean & Jerk

*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Sets 4-5 – 1 rep @ 90%
*Set 6 – 2 reps @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

D.
In 15 minutes, establish a 5-RM Deadlift

E.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 90-95% of your 5-RM Push Press

Performance Power Training

Friday, May 18th, 2018
Jet Fuel:
500m Row
3x
30mtn climbers
:30 Hollow
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Squat
6×4 @50%
Deadlift
10×1 @60%

GainCity:
3×20 Weighted Hip Extensions
3×20 GHD Situps

Afterburner:
4x
1minute amrap:
4 Front squats
2 lunges (each)
*Bar cannot touch the ground during the amraps!!
*Lightweight so speed can be maintained
*rest 2 minutes between rounds, 10mins total workout time.

    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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