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

ONE WEEK FREE TRIAL

CONTACT

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

(970) 213-3974

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

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