Don’t forget tonight at 7:30pm is our CFDNR Zoom Karaoke Night!
CrossFit DNR is inviting you to a scheduled Zoom meeting.
Topic: CFDNR Zoom Karaoke Night!
Time: Apr 3, 2020 07:30 PM Mountain Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/749691188?pwd=bHdYWVplTzFDOUhyV2hSQ0l2Q3RDdz09
Meeting ID: 749 691 188
Password: 070862
Freedom WOD Classes
Warm Up: 5 mins
20 Sec High Knees
20 Sec Butt Kicks
20 Sec Burpee
2 rounds
5 Clean Deadlift
5 Clean High Pulls
5 High Hang Power Clean
Home Strength:
3×1
3 Position Pack, Plate, DB or KB Clean /side
(3 Squat Cleans + 3 Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
60 sec rest between sets
Tempo Front Squat 3-0-1-0
3×5
if you have weight use it by placing it on you front rack. This can be a weighted backpack, sandbag or DB/KB held in the front rack.
60 sec rest between sets
- 3-0-1-0
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Home WOD:
14 Min Running Clock
Min 0-2 Complete 2 Rounds
10 Pack or DB/KB Power Snatch
10 Burpees
Min 2-5 (3mins)Complete 2 Rounds
12 Pack or DB/KB Power Snatch
12 Burpees
Min 5-9 (4 mins)Complete 2 Rounds
14 Pack or DB/KB Power Snatch
14 Burpees
Min 9-15 (5 mins)Complete 2 Rounds
16 Pack or DB/KB Power Snatch
16 Burpees
If you finish the 2 rounds early you get to rest until the next 2 rounds starts. If you fail to complete the work in that minute go to AMRAP
AMRAP until clock hits 14:00
3 Floor Sweeper
5 Floor Press
7 Sumo Deadlift High Pull
Strength:
3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/
8 Mins
Tempo Front Squat 3-0-1-0
3×5 at 75%
60 sec rest between sets
- 3-0-1-0
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 14 mins
14 Min Running Clock
Min 0-2 Complete 2 Rounds
10 Power Snatch 75/55 (Scaled 55/35
10 Burpees
Min 2-5 (3mins)Complete 2 Rounds
12 Power Snatch
12 Burpees
Min 5-9 (4 mins)Complete 2 Rounds
14 Power Snatch
14 Burpees
Min 9-15 (5 mins)Complete 2 Rounds
16 Power Snatch
16 Burpees
If you finish the 2 rounds early you get to rest until the next 2 rounds starts. If you fail to complete the work in that minute go to AMRAP
3 Floor Sweeper
5 Floor Press
7 Sumo Deadlift High Pull 75/55
Elite Competition Class
“Twisted Sister”
For Time:
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of “Mary”:
5 Strict Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean & Jerk x 1 rep @ 70-75% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 2 reps @ 80% of 1-RM Front Squat
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 3rd, 2020
Preflight:
Today we are working on some sprints. Sprints are best performed before lifting. So for today, there will not be an afterburner to complete once your GainCity is done.
Jet Fuel/Afterburner:
400m Run
2x
:30 Lunges
:30 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times to get warm
-then
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 @45%
Tempo Deadlift:
6×4 @45%
*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