January 14, 2018 by thao

1/15/18

Share

Image may contain: 4 people, people standing

Freedom WOD Classes

Warm Up:

30 seconds at each:
Mountain Climbers
Burpees
Squat Jumps / Air Squats
Torso Circles (Neuro Mobility)
30 sec / side Samson Stretch
Inch Worms

S&C EMOM: 12 Mins

4 Mins to set & go
8 Min EMOM
Odd: 4-6 Squat Cleans (~70%)
Even: Row 15/12 Cals

Mobility: 5 Mins

90 Sec / Side Barbell Hamstring Roll

Metcon: 15 Mins

5 Rounds of a 2 Min AMRAP:
3 DL (155/105)
2 Hang Power Cleans (155/105)
1 Push Jerk (155/105)
Rest 1 Min

Elite Competition Class – 12/18/17

1. Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch

then

7 Minutes to Build to Heavy Hang Squat Snatch

2. Overhead Squat
2 Sets of 10

3. Ring Muscle-Ups
Alternating On the Minute x 10 (5 Rounds)
30% of Max Ring Muscle-ups
6 Alternating Dumbbell Squat Snatches
Athletes choice on weight

4. Conditioning
4 Rounds:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (165/110)

5. Bike Conditioning
7 Rounds:
1:00 On, 1:00 Off

 

Brother Bro’s Barbell Club

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

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Set 3 – 1 rep @ 75% of 1-RM Snatch
*Set 4 – 1 rep @ 78% of 1-RM Snatch
*Set 5 – 1 rep @ 82% of 1-RM Snatch
*Set 6 – 1 rep @ 86% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 90% of 1-RM Snatch
*Sets 9-12 – 1 rep @ 80-85% 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 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 8-RM weight

D.
Four sets of:
Glute Ham Raise x 6 reps
Rest 30 seconds
Chinups x 10 reps
Rest 30 seconds

    ONE WEEK FREE TRIAL

    [honeypot level]

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]