May 13, 2019 by DNRadmin

5/13/19

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Freedom WOD Classes

Warm Up: 5 Mins
100 M Run
5 Lunges /Leg
10 Ring Rows
100 M Run
10 Air Squats
5 Kipping Swings

Mobility:
90 Sec /side Lax Ball Glutes
90 Sec /side Lat Smash

Strength: 15 Mins
Progressive Over Loading 
Front Squats
6×6 @ 75% +5lbs

Metcon : 20 min
Nate
20 Min AMRAP
2 Muscle Ups or 4 C-2-B Pull Ups
4 Handstand Push Ups
8 KB Swings 70/53

Elite Competition Class

De-load Week.

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

Squat Therapy
2 Sets:  :30-:60s Back Squat Hold (135/95)

Conditioning
“Wall Street”
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9′ Target

Brother Bros Barbell Club 

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

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep

*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch

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

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these)
Rest 60 seconds

Performance Power Training

Monday, May 13th 2019
Jet Fuel: Bike arms only 3 minutes
3x
Weighted Low Bear Crawl
(forward backward side2side)
10 Pushups
20 Facepulls
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
10×3 @50%
5×3 @55%

GainCity:
-Overhead Hold
3x30seconds **Load the barbell to your 1rm shoulder press weight. Perform a push press to get the weight overhead and upon achieving a full lockout, hold for 30 seconds**
-Sled Rows
3×100 Heavy
-Arms/Shoulders
X100 **Any variation of bicep curl, tricep ext, and shoulder boulder builder, 100 reps of each, broken up anyway**

After Burner: 
10x
10 Seconds on, 20 seconds off:
Battle Ropes
**Sub for: 20 seconds ON, 10 seconds OFF, Low bear crawl if you dont have ropes. In a low bear crawl, hips are low so your back is flat and your legs are bent with your knees underneath you. Move Fast**

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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