Thank you to everyone that came out to help us celebrate CFDNR’s 9th Annual Halloween WOD! 

Congrats to Nathan Trujillo  for winning the best dressed contest for the 2nd year in a row and taking home the Lululemon gift card! 

Freedom WOD Classes

Warm Up:
3 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance)
6 Plate Push Ups

Mobility: 2 Mins
2 min Lax Ball T-spin

Strength: 20 Min
Squat Snatch
8 Rep Max
8 Reps @ 80% 8RM
8 Reps @ 75% 8RM

Metcon: 15 Min Cap
“Burpee Hell-en”
3 Rounds
400 M Run
21 KB Swings 53/35
12 Burpees

Elite Competition Class

Open 20.2
AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders

Pounds – Females use 35’s, Males use 50’s
Kilos – Females use 15’s, Males use 22.5’s

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 85% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch

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

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 4 reps @ 80%
*Set 2 = 6 reps @ 70-75%
*Set 3 = 4 reps @ 85%
*Set 4 = 6 reps @ 70-75%
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
Chinups x 8 reps
Situps x 45 seconds

Performance Power Training

Monday, October 21st, DE UPPER:

Jet Fuel:
Partners:
2x One Holds a handstand while the other:
SPidermans forward down, backwards, back
Switch.
-then 3 min AMRAP:
One partner in a Plank, one partner performs 2 burpees. Switch
*Mash Upper Body

Major Lift : Red: Bench Press
Wht/Blu: Board Press
2×15 @60% no board
2×10 @65% 2 board
2×5 @70% 3 board
5×2 @75% 4 board

GainCity:
-3x Max reps pullups, 2x Max reps banded pullups
-3x
-10 Banded “A, T, Y, T, A” – Use 2 light bands attached to a rig. Facing the rig and holding one band in each hand, pull apart and down to make the letter A, then pull apart and down to make the letter T, then Y, then A. Repeat for all 10 reps without stopping.
-10 “Iso hold DB Curls” – Holding one DB in a 90 degree curled position, perform 10 db curls with the other arm. Switch. https://youtu.be/PeFOpD8zWDs-10 Db Tricep Kickbacks
-10 Supinated DB Bent over row

Afterburner:
1 min max reps pullups
5 Rounds for time:
10 DB Pushup/Renegade Rows
10 DB Thrusters
Then Immediately
1 min Max reps kipping Pullups

**The Pullups remain the same as last week. Aim to improve. The middle bit breaks up the the manmakers into separate parts.
**The pushups/renegade rows will be performed as 1 pushup, 1 row rt, 1 pushup, 1 row left, etc… Each time a row is performed it counts as 1 rep. So to complete 10 reps, 5 rows rt and 5 rows left will be performed along with 10 pushups total.
**Standard issue DB thruster