April 15, 2019 by DNRadmin

4/15/19

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S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Freedom WOD Classes

Warm Up: 5 Mins
200 M Run
15 Air Squats
10 Kipping Swings
100 M Run
10 Air Squats
5 Kipping Swings

Strength: 15 Mins
Progressive Over Loading 
Front Squats
6×6 @ 75%

Metcon : 25 min
Jason
For time:
100 Squats
5 Muscle Ups or 5 C-2-B Pull Ups
75 Squats
10 Muscle-ups or 10 C-2-B Pull Ups
50 Squats
15 Muscle-ups or 15 C-2-B Pull Ups
25 Squats
20 Muscle-ups or 20 C-2-B Pull Ups

Elite Competition Class

Monday 4.15.2019

Squat Snatch
On the Minute x 15:
Minute 1 – 3 Squat Snatch @ 66%
Minute 2 – 2 Squat Snatch @ 71%
Minute 3 – 1 Squat Snatch @ 76%
Minute 4 – Rest
Minute 5 – 3 Squat Snatch @ 69%
Minute 6 – 2 Squat Snatch @ 74%
Minute 7 – 1 Squat Snatch @ 79%
Minute 8 – Rest
Minute 9 – 3 Squat Snatch @ 72%
Minute 10 – 2 Squat Snatch @ 77%
Minute 11 – 1 Squat Snatch @ 82%
Minute 12 – Rest
Minute 13 – 1 Squat Snatch @ 82-85%
Minute 14 – 1 Squat Snatch @ 82-87%
Minute 15 – 1 Squat Snatch @ 82-90%

Pausing Snatch Pull
2 Sets of 2 @ 80%
3 Sets of 1 @ 90%

2-Second Pause – Below the Knee
2-Second Pause – Pockets

Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Conditioning
“Randy’s on a Boat”
5 Rounds:
15 Power Snatches (75/55)
21/15 Calorie Row

Body Armor
3 Giant Sets:
50′ Single Arm OH Walk (left)
50′ Single Arm OH Walk (right)
10 Inverted Pausing Rows (2s pause)
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep

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

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2 reps @ 92-95% of your 3-RM Hang Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps @ 90% of your 10-RM weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

E.
Three sets of:
DB Bench Press x 10 reps
Glute Ham Raise x 6 reps
Rest 60 seconds

Performance Power Training

Monday, April 15th 2019
Jet Fuel: 
Fast hands Drills: https://youtu.be/OnJiVxtXRsc
1x
20 pull aparts
20 DB Shoulder Press

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
3×20 Heavy

GainCity:
Shoulder Press
4×12
Tbar Rows https://youtu.be/jpfP2aaXO28
5×20
MC Hammer Curls
4xJacked
DB Kickbacks
4xTan

After Burner: 
20-15-10-5
Pushups and Dips
**5 Cal bike after EVERY set of EVERY exercise. Finish with Bike**
Ex. pushups, bike, dips, bike, pushups, bike, etc

ONE WEEK FREE TRIAL

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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