Last year at Pounds4Pups we had several team compete with some great outcomes, two 1st place teams, a 3rd place team and a 4th place team. This Saturday 10/13 we will have 5 teams competing in the 2018 Pounds4Pups so come out and support CFDNR while they lift heavy ass weights!

Freedom WOD Classes

Warm Up: 10 mins
Neuro Mobility
then
Plate Warm Up

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×5 Split drop with a 2 second pause in split at 65, 70 & 75% of Strict press 1 RM
With the bar on the back rack slide your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front and back foot, and keeping your trunk tight and upright.
https://www.catalystathletics.com/exercise/417/Drop-To-Split/

Metcon: 16 mins
16 Min AMRAP
With a Partner
10 Cal Row
8 Push Press 75/55
6 Burpees

One person works at a time and must complete a full round before the other partner can start the next round.

Elite Competition Class

Split Jerk
3 Sets: 3 Jerk Drives + 1 Split Jerk
5 Sets: 1 Split Jerk (83-87-90-93/96*)
*93% or 96% based on feel

“High Roller” (Part A)
4 Rounds:
30 Calorie Air Runner
15 Hang Squat Snatches (115/80)

Rest 2 Minutes Between Parts A & B

“High Roller” (Part B)
For Time:
50/35 Calorie Row
75 Wallballs (20/14)

Body Armor
5 Supersets:
6 Tempo Chest to Bar Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

Handstand O-Course Practice
15 Minutes of Practice

Recovery Erg Bike
35 Minute Recovery Effort

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Sets 5-7 = 1 rep @ 90-95%

C.
In 18 minutes, establish a 1 Rep Max Deadlift

D.
Four sets of:
Hip Extension on GHD Machine x 6 reps
Hanging Leg Raises x 6 reps
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Performance Power Train

Wednesday,OCT 10th, 2018
Active Rest Day
8 Burpees per minute for 20 minutes
-then…STRETCH!
-OR-
Humpday Pumpday
Complete for Time:
Row
30,27,24,21,18,15,12,9,6,3 calories
Squat
3 AHAP
**Every 2 minutes perform 10 pushups**
**Begin the workout rowing 30 calories, then 3 squats, then 27cals, then 3 squats and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**