January 9, 2018 by thao

1/10/18

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This Saturday, many of our coaches and athletes will be venturing to Greeley for Performance Curve CrossFit’s Open House between 1-3 p.m. If you have a chance come by and support our good friend and former coach Danny! Check out the Facebook event for more information: https://www.facebook.com/events/2008161222773166/

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds or 5 Mins
15 Banded Reverse Flies
8 / Side Single Arm DB Press
5 Burpees

S&C EMOM: 12 Mins
4 Minutes to set up
8 Min EMOM
Odd: 6 Push Press + 6 Push Jerk (Or 12 S2OH)
Even: 8-10 Burpee Box Overs (24/20)

Mobility: 5 Mins
5 Min Banded Shoulder Stretch or Athlete’s Choice

Metcon: 12 Mins
4 Round Rotating Tabata 45:15
Alternating DB Snatch (50/35)
Alternating Plate Lunges (45/35)
T2B

Elite Competition Class – 12/13/17

1. Walking Lunge
For Time:
50′ Front Rack Walking Lunge (205/145)
100′ Handstand Walk
100′ Back Rack Walking Lunge (205/145)
100′ Handstand Walk
50′ Front Rack Walking Lunge (205/145)

2. Conditioning
5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (185/135)

3. Conditioning
AMRAP 8:
Ski Erg Calories
On the Minute – 6 Deadlifts (275/185)

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 3 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 2 reps @ 80%
*Sets 6-7 – 2 reps @ 85%
*Set 8 – 2 reps @ 90%

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 8 reps each leg

Build over the course of the 3 sets.

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