January 11, 2018 by thao

1/12/18

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Events 1&2 For The FoCo Throwdown Next Sunday. Event 3 will be released later today. Remember we will have a judges meeting tonight (Friday) at 8:20 p.m. The final day to sign up will be Wednesday the 17th at 5:00 p.m.

Freedom WOD Classes

Warm Up:

2 Rounds
3 Wall Walks / 8 Box Walks
15 RDLs

S&C EMOM: 12 Mins

4 Mins to set & go
8 Min EMOM
Odd: 6-12 HSPU
Even: 8-12 DL (~60%)

Mobility: 8 Mins

90 Sec / Side KB Smash Hip Flexors
90 Sec / Side KB Smash Calfs

Metcon: 15 Mins

15 Min AMRAP:
5 Burpees
7 Box Jumps
9 V-Ups / Sit-Ups

Elite Competition Class – 12/15/17

1. Barbell Conditioning
For Time:
10 Power Clean and Jerks + 5 Squat Snatches (185/135)
8 Power Clean and Jerks + 4 Squat Snatches (205/145)
6 Power Clean and Jerks + 3 Squat Snatches (225/155)
4 Power Clean and Jerks + 2 Squat Snatches (245/165)
2 Power Clean and Jerks + 1 Squat Snatch (265/175)

2. Conditioning
15-12-9
Thrusters (165/110)
Bar Muscle-Ups

3. Odd-Object
For Time:
75 Dumbbell Box Step-Ups (50’s/35’s to 24/20)

4. Row Conditioning
9 Rounds:
1:40 on / :20 off

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 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 15 minutes (10 sets):
Clean Pull + Clean + Front Squat

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-7 – 1 rep @ 85%
*Sets 8-10 – 1 rep @ 90%

C.
Every 2:30, for 15 minutes (6 sets):
3 Front Squats + 1 Jerk x 1 rep

*Set 1 @ 70% of 1-RM in this complex
*Sets 2-3 @ 75% of 1-RM in this complex
*Set 4 @ 85% of 1-RM in this complex
*Sets 5-6 @ 90% of 1-RM in this complex

(Perform 3 Front Squats followed by 1 Jerk for each set)

D.
Three sets of:
Bench Press x 10 reps
L-Sit x 15-20 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.

    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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