January 28, 2018 by thao

1/29/18

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Freedom WOD Classes

Warm Up: 5 Mins

5 Min AMRAP for Quality:
5 Jumping C2B PU
2/Side Torso Circles
5 Power Cleans Unloaded BB
2 Jefferson Curls Unloaded BB – https://www.youtube.com/watch?v=G8i6N7ysotA

S&C EMOM: 14 Mins

Quick Review of Push Jerk Then:8 Min EMOM
Odd: 8 C&Push Jerk ( ~60%)
Even: Rest

Mobility: 8 Mins

2 Min/Side Roll Lat w/ KB Over Racked BB
90 Sec/Side Tricep Smash

Metcon: 12 Mins

8 Round Tabata (20:10) – Rotate after every 2 rounds
Push Press (115/75)
Row For Cals
Chest to Bar Pull Ups

Elite Competition Class – 1/2/18

1. Snatch Balance
On the Minute x 8
Minutes 1-2: 65%
Minutes 3-4: 70%
Minutes 5-6: 75%
Minutes 7-8: 80%

2. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between

3. Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between

4. Conditioning
For Time:
30 Box Jumps (30/24)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (135/95)
30 Toes to Bar
30 Push Press (135/95)
30 Deadlifts (135/95)
30 Wallballs (30/20)
30 Burpees
30 Triple Unders

5. Midline Conditioning
8:00 Ski Erg*
*On the 2:00, 4:00, 6:00 – 20 GHD Sit-Ups

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 Balance x 2 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 87-90%
*Sets 7-8 – 1 rep @ 90-93%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Snatch x 1 rep @ 80%

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps

*Sets 1-2 – @ 95% of your 6-RM weight
*Sets 3-4 – @ 90% of your 6-RM weight
*Sets 5-6 – @ 85% of your 6-RM weight

D.
Three sets of:
Glute Ham Raise x 8 reps
Chin-Ups x 8 reps
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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