Kyle and I had the privilege of  joining Austin and Nick of Vets4Life at The Mckee Foundation Gala for Wellness to help support veterans in Northern Colorado along side Moxi Yoga Works, Crossfit DNR, Snack Attack Specialty Sandwiches & Brews, Hearts And Horses all in an effort to raise money and support for Vets in the Northern Colorado area. Its our hope that we will see a great turn out this coming Saturday to help Vets4Life and the work they are doing. 

Freedom WOD Classe:

Warm Up: 5 Min
1 min of Jump Ropes
1 min of Samson Stretch
Then 2 Rounds:
8 Hip Bridges
8 Sq Snatch

Strength:
8 Mins
Tempo or “Slow” Squat Snatch
3×3 at 60, 65 & 70%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) 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: 15 mins
Fight Gone Bad Style
3 Rounds
1 Min Max Effort Row or Bike
1 Min Max Effort DB Snatch 50/35
1 Min Max Effort Burpees
1 Min Max Effort Double Unders or Attempts
1 min Rest

Scored by total reps

Extra Credit:
3×10 Straight Bar Curls
3×10 Banded Tricep Extensions

Elite Competition Class

Snatch Complex 
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (105/75)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (135/95)
4 Burpee Box Jump Overs (24/20)

Body Armor
3 Sets: 50′ Double Kettlebell Overhead Walking Lunge
2 Sets: 1 Minute Double Kettlebell Front Rack Hold

Midline 
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 1 rep @ 75% of 1-RM Snatch
*Set 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps

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

E.
Three sets of:
Bent Over Row x 10 reps
Rest 60 seconds

Performance Power Train

Monday, NOV, 5th, 2018
Pre-Flight: Bench Press dropsets to failure, weighted chinups, db shoulder press, your own curls/tris, and a blowout of shoulders with medball tosses

Jet Fuel: 
2x
10 Pushups
15 Lunge Lateral med ball throws https://youtu.be/oz_yJVTpg7k
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench/Burnout Dropset
Speedy Bench
7×3 @55%
Burnout Dropsets https://youtu.be/9hiGRoUrcMA
1xMax Reps, Starting @60%
**Complete 6 suspersets of bench press, non-stop, max reps, decreasing in weight, down to the empty bar or near. Using small plates, load the bar to 60%. Complete max reps, then immediately strip some weight and hit max reps again. Strip more weight and hit max reps again. Do this 6 times, all the way down to at or near empty BB.** https://youtu.be/47t0NtU5FoQ This CT Fletcher video shows the basic idea. In the video, he goes for 10 reps at each weight, working to 200 reps. We’ll be going for max reps at each weight, and only decreasing in weight. Not going back up again.

GainCity: 
-Chinups (palms facing toward you)
5×5 AHAP (weighted if possible, otherwise scale to get 5 each set)
-Seated DB Shoulder Press
4×12
-Curls/Triceps Of your choice
4×12 (each) *questions, ask coach

Afterburner:
For Time:
50 Med Ball Burpee wall throws
**Perform a burpee holding the medicine ball, and throw the ball at the wall. Catch and repeat 50 times.