As we spoke this year was going to be one for the history books, so thank you to everyone that came out to help us celebrate CFDNR’s 5th year Anniversary and 8th Annual Halloween WOD! 

Congrats to Nathan Trujillo  for winning the best dressed contest taking home the $50.00 gift card from this year’s sponsor Fort Collins lululemon.

THANK YOU Fort Collins lululemon for all of your support! 

To those that have not made it in to lululemon to redeem your gift, remember you have util Sunday to do so!

Freedom WOD Classes

Warm Up: 5 mins
3 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance)
6 Plate Push Ups

Strength:
10 Mins
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

10 Mins
Tempo Backt Squat 3-0-1-0
3×5 at 70%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 14 min cap
“Burpee Hell-en”
3 Rounds
400 M Run
21 KB Swings 53/35
12 Burpees

Elite Competition Class

Snatch Skill
On the Minute x 5:
Power Snatch + Hang Squat Snatch (60-63-65×3)

Directly Into…

On the Minute x 5: 2 Squat Snatches (70)

Back Squat
3×5 @ 70%
1×5 @ 75%

Conditioning
AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 18 minutes, establish a 1-RM Back Squat

D.
Two sets of:
Back Extension Barbell Row x 8 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Performance Power Train

Monday, OCT 22nd, 2018
Pre-Flight: Close-Grip and Comp Grip Bench today for Wht/Blu. Red, bench as always. No matter what tier you’re on, train with purpose. As always, on dynamic effort days, pay particular attention to setup and technique. Move the bar off your chest AS FAST AS POSSIBLE. If we’re just going through the motions, what’s the point? Get the most out of your training.

Jet Fuel: 
1 min Burpees
3x
8 Shoulder Prehab
8 DB Curls (lightweight)
8 DB Kickbacks (lightweight)
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip-Comp Grip Bench
Close-Grip
6×4 @55%
Competition Grip
5×3 @60%
**Close-grip should be just outside shoulders. Hands should not be so close that they touch the chest.

GainCity: 
-Single Arm DB Rows
4×12 (each) AHAP
-Superset
3x
12 BB Curls AHAP
20 Bandy Curls
-Superset
3x
12 BB Skull Crushers AHAP
20 Bandy Tricep Pushdowns

Afterburner:
10min AMRAP:
3 Pullups
5 Pushups
7 Situps
**Yes pullups are always strict unless told otherwise**
**Scale as needed. Scale pullups to jumping with controlled negative. Scale pushups by elevating. No knee pushups**