March 9, 2020 by DNRadmin


Sam Power Snatch CrossFit DNR


This past Saturday we had 4 amazing women compete in the Granite Games at CrossFit Endure. Mia, Brianna and Ashley competed together on a team and it was their first competition ever!! Sam also competed, filling in on CrossFit Loveland’s team which took 2nd place. What an amazing way to kick off International Women’s Day Weekend!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Row or .3 Bike
10 High Hang Power Snatch
10 Over Head Squat or Back Squat

Strength: 18
8 Mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (mobility between sets)
3×5 at 70% With a 3 sec pause in the bottom position of each rep

Metcon:  18 min Cap
Every 3:00 x 6 Rounds
20/15 Cal. Assault Bike, Row or Ski Erg (Sprint!!!)
3 Power Snatch 165/115

The goal is to be sub 90 Secs. Note there is a 2 min cap each round, meaning there is at least a 1 min rest

Sit Up For Pups:
100 Sit Ups

Elite Competition Class

Gymnastics Skill
5 Rounds Not For Time:
1 L-Sit Rope Climb (15′)
50′ Handstand Walk

Working high skill upper body gymnastics in the opening piece for the day
This workout is not for time, but try to move with a purpose between the two movements while maintaining quality

The L-sit rope climb is a variation of the legless rope climb where you start on the floor and hold an L-sit throughout
This is a tough variation, so adjust the height as needed
You can climb halfway up, complete a regular legless rope climb, or choose another variation listed further down the page

Choose a handstand walk distance that you could complete unbroken when fresh
Within this piece, it should be a distance that takes 1 minute or less to complete
Reduce distance or practice walking on your hands for a minute
L-Sit Rope Climb: Video

1/2 Climb
1 Legless Rope Climb
2 Rope Climbs
8 L-Sit Strict Pull-ups

1/2 L-Sit Rope Climb
25′ Handstand Walk

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat

Today is the 5th iteration of these Back Squat waves
Increasing loads from two week ago, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-10 are completed on the 1:30
On sets 7-10, it’s your choice inside the range of 106-108%
These percentages here are based of your 5RM Back Squat

6 Reps @ 53% of 5RM
5 Reps @ 59% of 5RM
4 Reps @ 65% of 5RM
3 Reps @ 71% of 5RM
2 Reps @ 78% of 5RM

Double Dumbell Power Cleans (70’s/50’s)
Box Jump Overs (30/24″)
Double-Dumbbell Front Squats (70’s/50’s)
Toes to Bar

We’ll complete familiar movements with some odd objects in today’s conditioning piece
We expect this workout to take around 12-15 minutes to complete

Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet

Since these are box jump overs, you do not have to stand to full extension on top of the box

Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh
Modifications include reducing reps or choose a sub from the list further down the page


The dumbbell movements will likely feel pretty good the first round, but let’s aim to approach the round of 21’s in a way that allows you to crush the round of 15’s
Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21’s
For Example: If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets
Especially with the odd nature of the dumbbells, break up these movements before you have to grind out reps in the first two rounds
Consider the following break-up options for each round
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2

This movement is the only station where we aren’t holding onto anything
Move at a steady, robotic pace through each round of box jump overs
Lets pace these out to allow for a fast final set of 9

The dumbbell movements will challenge our grip and midline, which we’ll need for the toes to bar
While we could try to hold of for big sets, it may be best to chip away at smaller chunks
Consider the following break-up options for each set

Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2

Double Dumbbell Power Cleans: Video

Reduce Reps
Feet as High as Possible
Knees to Waist, Chest, or Elbows

With Lighter Weights:
5 Double Dumbbell Power Cleans
5 Box Jump Overs
5 Double Dumbbell Front Squats
5 Toes to Bar

With Workout Weights:
3 Double Dumbbell Power Cleans
3 Box Jump Overs
3 Double Dumbbell Front Squats
3 Toes to Bar

Body Armor (A)
3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25′ Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25′ Double Dumbbell Overhead Carry

Rest as Needed Between Sets

“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll work through 3 movements in today’s Body Armor piece
Choose dumbbell weights that are challenging, but loads that allow you to complete each set without stopping
You can use different dumbbell weights for each movement if you need to
You can build across the 3 sets or stay at the same weight throughout
Rest as needed between sets to preserve quality movement
See below for movement demos
Double Dumbbell Sumo Deadlifts: Video

Double Dumbbell Overhead Carry: [Video[(
Double Dumbbell Prone Rows: Video

5 Double Dumbbell Sumo Deadlifts
25′ Double Dumbbell Overhead Carry
5 Double Dumbbell Prone Rows

Body Armor (B)
2 Sets:
200 Meter Sled Drag

Rest 3 Minutes Between Sets.

The aim here is to build to a heavy and challenging, but unbroken 200 meter sled drag
Using a harness or straps, we are facing away from the sled as we drag it forward
List weights used for each round, with the score being the heavier of the two
Record only the weight of the plates put on top of the sled, not the weight of the sled itself

200 Meter Sled Push (If No Harness to Drag)
200 Meter Double Dumbbell Farmers Carry
200 Meter Yoke Carry Video


Brother Bros Barbell Club 

Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 70% of 1-RM Snatch

The idea here is to make your pull positions perfect & to get it warmed up!

Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep

*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
*Sets 7-8 = @ 75% of 1-RM Snatch

In 15 minutes, establish a 1-RM Power Clean + Power Jerk

Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 = 8 reps @ 65-70%
*Sets 4-5 = 4 reps @ 75-80%

Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Training

Monday 9th, 2020

Pre-Flight: Bench Press all around, then the emphasis is on core and back today for the gaincity and accessory.

Jet Fuel:
1 min: Max Cal Assault bike Arms only. Get after it!
4x:30 Max reps
Face Pulls (banded)
Seated Rows (banded)  

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s Board Fight 
AMRAP: 3 reps thin board
3 reps mid board
3 reps thick board
Keep cycling through until failure. Repeat 3 times.

BB Drag Rows *Back flat, shoulders over the bar, bar set at knees. Barbell stays in contact with thighs throughout the lift. Pull elbows straight back.
DB Reverse Flyes


DB Upright Rows 
DB Front Raise
DB Lateral Raise
*This does not have to be done as a complex today. You should be able to use heavier weights on the upright rows.

After Burner: 
For TIme:
80 (40 each) Plank KB Drag
80m Death Drag
One time straight through, must be completed in order


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