November 16, 2020 by DNRadmin


Max Out Week. Back Squat 1RM CrossFit DNR Fort Collins Co


Max Out Week Hooligans, Time To Up Date The PR Board!
No ugly reps… Stay tight, move well and hit new PRs

Freedom WOD Classes

Warm Up: 0:00 – 40:00 
Back squat warm up sets and mobility

Perform mobility between strength sets

Strength: 40 Mins
Back Squat
1 Rep Max

Home WOD: 10 Min Cap
10 Min EMOM
Min 1: 200/175 m Row or 500/400 m Bike
Min 2: 14 Alt Back Rack Lunges 95/65

Metcon: 10 Min Cap
10 Min EMOM
Min 1: 200/175 m Row or 500/400 m Bike
Min 2: 14 Alt Back Rack Lunges 95/65

Elite Competition Class


Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats

With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Mid Hang Snatch
5 Snatch Balances

*Every new line means take a short break before moving to the next movements

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

Every 75 seconds, for 10 minutes (8 sets):
Mid Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch

*Start at 75% and aim to work up to 85% as the sets go on.

Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep

*Sets 1-3 = @ 70-73% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75-78% of 1-RM Clean & Jerk

Every 2:30, for 10 minutes (4 sets):
Back Squat

*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 6 reps @ 75%

Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 45 seconds

Performance Power Training

Monday, Nov 16th, 2020
Pre-Flight: Volume Bench Press and some back supersets

Jet Fuel:
3mins get warm anyway (bike, row, etc)
10 pullups
10 pushups
10 shoulder prehab

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
2×20 Lightweight, less than 50%
2×20 AHAP+10lbs from last week

-BB Shoulder Press
10 DB Bent over Rows AHAP → 1min Bandy Rows (may be done seated or standing)
Max Dips → 30 Bandy pushdowns

100 Pushups
*every break, 10 cal bike


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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