March 12, 2019 by thao

3/13/19

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Tyler delivering his 3rd day of programming! Enjoy the next 2 weeks as the opens wrap up and we begin Kody’s new program.

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds – technique focus
10 Snatch DL
10 Hang High Pulls
10 High Hang Power Snatch
:45 Pass Throughs

Strength: 14 Mins 
Power Snatch Cycling
Min1: 8 @53% Touch n’ Go (only this set)
Min3: 8 @ 63%
Min5: 6 @ 73%
Min7: 6 @73%
Min9: 10 @53%
*Finish all sets in 60 seconds or less

Mobility: 4 Mins
2 Min / Side LAX Scap Roll

Metcon: 16 Mins
8 Round Tabata :20/:10 (not rotating)
Bike / Row / Ski for Cals
Alt DB Snatch (50/35)
Slam Balls
Russian KB Swings (53/35)

Elite Competition Class 

On the 0:00… “Sling Shot” Part #1
1 Round:
60/40 Calorie Ski Erg
40 DB Power Snatches (70/50)
20 Bar Muscle-Ups

On the 15:00… “Sling Shot” Part #2
2 Rounds:
25 Box Jump Overs (30″/24″)
150′ Sandbag Carry (150/100)
5 Rope Climbs

On the 30:00… “Sling Shot” Part #3
3
 Rounds:
20 x 10m Shuttles
20 Toes to Bar
20/14 Calorie Row

Swim Conditioning

3 Rounds:
100 Meter Swim, Rest 1:00
75 Meter Swim, Rest :30s
50 Meter Swim, Rest 3:00 between efforts.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with no hookgrip & without moving feet x 2 reps

*Sets 1-2 = @ 70% of 1-RM No Hook No Feet Snatch
*Sets 3-4 = @ 75% of 1-RM No Hook No Feet Snatch
*Sets 5-6 = @ 80% of 1-RM No Hook No Feet Snatch
*Sets 7-8 = @ 85% of 1-RM No Hook No Feet Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 2 minutes, for 8 minutes (4 sets):
Walk to Split Position x 5 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

C.
Every 2 minutes, for 18 minutes (9 sets):
Split Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Split Jerk.

D.
Every 2:30, for 10 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 4 sets.

Performance Power Train

Wednesday, March 13th, 2019
Active Rest Day
200 Squats
100 Pushups
**Switch anytime, complete in any order, at every break complete 10 cal row, 10 Situps**
-OR-
HUMPDAY PUMPDAY!!
20 min AMRAP:
10 Shoulder Press @.5 bodyweight
10 Deadlift @1.5 bodyweight
20m Odd Object carry (dball, atlas stone, or stacks of plates) AHAP
Girth Differential:
4x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

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    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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