February 11, 2018 by thao

2/12/18

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Happy Birthday Syd Kid!

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds
10 Squats w/ 2 sec pause
10 Push Ups
5 Inchworms (no push up)
10 PVC Pass throughs

S&C EMOM: 12 Mins

8 Min EMOM
Odd: 6-12 Front Squats (155/105)
Even: 8-15 HSPU

Mobility: 10 Mins

2 Min / Side Roll Lats
Then 2 Supersets of:
10 PVC Banded Lat Press Downs
10 Banded 90/90s

Metcon: 12 Min

Happy 25th Birthday Sydney!

12 Min AMRAP
2 Bar MU
12 Push Ups
12 V Ups

Elite Competition Class – 1/15/18

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Squat Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. Muscle-Up Conditioning
12 Strict Ring Muscle-ups
15 Kipping Ring Muscle-ups
18 Bar Muscle-ups

5. Conditioning
1600 Meter Trueform Run
Directly into…
5 Rounds:
24 Calorie Row
16 Pistols (8/side)
12 Strict Handstand Push-ups

 

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 88%
*Set 6 – 1 rep @ 91%
*Sets 7-8 – 1 rep @ 94-96%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 75-80%

C.
In 18 minutes, build to a 4-RM Back Squat

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4 reps @ 90-95% of your 4-RM weight

D.
Four sets of:
Glute Ham Raise x 8 reps
Supinated Grip Pull-Ups x 6 reps
Rest 30 seconds

    ONE WEEK FREE TRIAL

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    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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