November 11, 2019 by DNRadmin

11/11/19

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Freedom WOD Classes

Warm Up:
2 rounds
200 M Row or .3 Bike
8 Thruster
10 Kipping Swings
8 Burpees

Strength: 15 Min
Squat Snatch
2 Rep Max
2 Reps @ 95% 2RM
2 Reps @ 90% 2RM

Metcon: 30 Min Cap
“Nutrition Challenge Performance Test”
For Time:
1 Mile Run
7 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Note: 1 mile Run substation = 2,000 M Row or 2.8 Mile Bike

“Open 20.5” Re-Attempt

For time, partitioned anyway:
40 Ring Muscle-Ups
80 Calorie Row
120 Wallball Shots (20/14) *Females 9′ Target

20:00 Time Cap.

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%

C.
Every minute, on the minute, for 6 minutes (6 sets):
Slow Pull Muscle Snatch x 2 reps

No percentage work is listed for the day. This is meant to be relatiely light. Aim to end around 80% of your 1-RM Muscle Snatch.

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80%

The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.

E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Training

 

ONE WEEK FREE TRIAL

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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