November 27, 2019 by DNRadmin

11/27/19

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ATTENTION: Coach Marie will be running a Thanksgiving Day WOD from 8:00-9:00am on Thursday 11/28! Followed by Open Gym From 9:00-10:00am.

We are back to normal hours for today. We hope you had a great snow day.

Freedom WOD Classes

Warm Up:
3 Rounds
10 / Side Leg Kicks Front and Lateral (click for video)
3 Clean complex  (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean)
6 Single Leg Squat Jumps
Then
90 sec  Tricep Stretch

Strength: 8 Min
8 Min EMOM
3 position Squat Cleans
Start from the ground, then hang position, then high hang position.

Perform one complex every min on the min. Build to a moderately heavy complex.

Metcon: 16 Min
25′ Single Arm Front Rack Walking Lunge 53/35 (right arm)
21 Deadlifts 225/155
25′ Single Arm Front Rack Walking Lunge 53/35 (left arm)
15 Deadlifts 225/155
25′ Single Arm Front Rack Walking Lunge 53/35 (right arm)
9 Deadlifts 225/155
25′ Single Arm Front Rack Walking Lunge 53/35 (left arm)

Elite Competition Class

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week.

Bench Press
Build to Heavy Set of 5

Power Snatch Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
2 Power Snatches (175/125)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
1 Power Snatch (205/145)

Kilos:
1st Bar: 43/29
2nd Bar: 52/38
3rd Bar: 61/43
4th Bar: 79.5/57
5th Bar: 93/65

Body Armor
3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch

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

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean

C.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk

*Sets 1-2 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 3-5 = 1 rep @ 85% of 1-RM Split Jerk

D.
Every 3:30, for 14 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift weight

*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.

E.
Three sets of:
Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

Performance Power Training

Wednesday, November 27th, 2019

Active Rest Day
4x400m Run Time trial
*rest as needed between efforts
-then
100 Situps

-OR-

HUMPDAY PUMPDAY!!
10 Rounds
15 Double KB Swings
Max reps Bench Press @bodyweight (scale to get at least 10 on the first set)
*rest 2 minutes between rounds

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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