May 10, 2019 by DNRadmin

5/10/19

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Val Johnson turns the big 50 on Monday the 13th. She will be gone next week hence why we are celebrating her BDay today! Happy Birthday Val we hope its the best one yet!  

Freedom WOD Classes

Warm Up: 5 mins
3 Rounds
10 Banded Good Mornings
5 Push Ups
10 Air Squats
5 Dragon Flag or Anchor Point T-2-B

Mobility:
3 Min /leg Quad Smash
90 sec /leg Calf Smash

Strength: 15 mins
Loading Week 
Back Squats
4×8 @ 65% + 5lbs

Metcon: 18 Min
“Dr. Val”
18 min AMRAP
5 Deadlift 155/110
13 Floor Press 155/110
50 Sit Ups

Elite Competition Class

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning
“Napalm”
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9′ Target

Last seen on July 24, 2018.
Click HERE for a demonstration by Katrin Davidsdottir.

Pegboard Practice
On the 2:00 x 5:
50 Double-Unders
1-2 Pegboard Ascents

Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike

Males – 5 x 15 Calories Slow, 15 Calories Fast
Females – 5 x 10 Calories Slow, 10 Calories Fast

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch 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 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. 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):
Hang Clean x 1 rep @ 70% of 1-RM Clean

D.
One set of:
Backwards Sled Pull x 400 meters

Walk this. You should be walking backwards and pulling the sled.

Performance Power Training

Friday, May 10th, 2019
Jet Fuel: Jog 2mins
-then
Running/Footwork Drills https://youtu.be/mX00T4uuPtI

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Squat
2×20 @50%
Deadlift vs Band
5×1 @70%

GainCity: 
Sled Drag
3×100
DB Stepups low box
3×8 (each)

Afterburner: 
OTMx10:
10 HEAVY wallballs
40yd Sprint

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!

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