CFDNR movie night.
What: Avengers Infinity Wars
When: Saturday 4/28 @ 7:55pm
Where: Cinemark Theater located at 4721 South Timberline Rd, Fort Collins, CO.

Pre-buy your tickets as this is opening weekend for this movie.

Freedom WOD Class

Warm Up: 10 mins
https://www.youtube.com/watch?v=4-ZraI7u8vo
“Smack”

Mobility: 10 Mins
90 sec – 2 Mins per side lax ball or foam roll Hamstrings
90 sec – 2 Mins Per side Banded Hip mobility

Strength: 12-15 Mins
Deadlift using 90% of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 14 mins
14 mins EMOM
200/175 M Row
10 Alternating DB Snatch RX 50/35 – scaled 35/20 (5 reps per side)

Post Score on white board.

Elite Competition Class

**Deload Week**

1. Pausing Overhead Squats 
5 x 1 @ 60%
10 Second Pause in bottom of squat

2. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

(Round 1-4): 60-65-70-75%

3. Conditioning
AMRAP 15:
10 Power Snatches (135/95)
20 Wallballs (30/20)
40 Heavy Rope Double Unders

4. Midline
For Time:
100 GHD Sit-Ups

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

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.
In 18 minutes, build to a 1-RM Snatch

C.
In 18 minutes, build to a 1-RM Clean & Jerk

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep

*Sets 1-2 @ 80%
*Sets 3-5 @ 85%
*Sets 6-8 @ 90%

E.
In 15 minutes, build to a 10-RM Push Press