Red Shirt Fridays! CrossFit DNR and Vets4Life are partnering up in support of all Veteran and Active Duty Military – we are opening our studio to all qualifying military members every Friday for FREE with a valid military ID! Members and visiting military, wear your red shirts on Fridays in honor of the men and women who serve our country. 

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
8 Pendaly Rows
10 Anchor Point T-2-B
8 Russian KB Swings
Then
The Stick Game

Mobility: 3 mins 
90 Sec /Side Lax Ball Glutes

Strength: 15 mins
Loading Week 
Back Squats
4×8 @ 65%

Metcon : 16 min cap
16 Min AMRAP
6 Cal Row
8 T-2-b
10 KB swings 53/35

Partner “A” performs 1 full round of row, t-2-b and Kb swings then
Partner “B” goes. Switch off each round until time expires.

Elite Competition Class

Conditioning
“Van Damme”
1 Round:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

For a workout demonstration by CompTrain athlete Cole Sager, click http://youtu.be/faZ1G3U_YDo

Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift

Aim is to build on last week’s percentages.

Body Armor
3 Rounds, resting 2:00 between:
100′ Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts

Aerobic Capacity
On the 4:00 x 4 Rounds:
12/9 Calorie Ski Erg
15/12 Calorie Assault Bike
18/15 Calorie Row

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

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):
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):
Snatch x 2 reps

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

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

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps

*Sets 1-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%

E.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds

Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.

Performance Power Training

Friday, April 12th, 2019
Pre-Flight: NOTE: Today’s Afterburner is FIRST!! Do not have them Sprint after lifting!!
Speedy Dynamic Day along with some posterior work.

Jet Fuel/Afterburner: 400m Run
2x
:30 Lunges
:30 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm
-then
SAME AS LAST WEEK. BETTER FORM, BETTER POSITION, FASTER
7x
40m Sprint
*1st (3) at about 80%
*Last 4 all out
Rest :30-:45 between bouts
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Narrow stance Squat/Tempo Deadlift
Speed Squat:
6×4 @55%
Tempo Deadlift:
6×4 @55%
*Fast up, 5 count down (touch n go)

GainCity: 
-100 Narrow Stance Goblet Squat in as few sets as possible…HEAVY
*Every Break, 20 Situps
-3×20 Reverse Hypers

Afterburner: 
First Today