May 15, 2020 by DNRadmin

5/15/20

2020 Murph WOD Shirt Hero WOD - CrossFit DNR Fort Collins

Share

Today is your last day to place an order for this years Murph shirt.

Freedom WOD Classes

Warm Up: 5 mins
Roll out for 3 mins
then
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Squat Cleans, 3 Front Squat

Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
DB/KB Clean Complex

  • 3 DB power clean
  • 2 DB sq clean
  • 1 Front Sq
  • = 1 Rep

*Set 1 = Right Arm
*Set 2 = Left Arm
*Set 3 = Right Arm
*Set 4 = Left Arm
*Set 5 = Right Arm
*Set 6 = Left Arm

Home WOD: 
1-2-3-4-5-6-7-8-9-10
Power Cleans
Front Squats

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%

Metcon:
1-2-3-4-5-6-7-8-9-10
Power Cleans 95/65
Front Squats 95/65

Elite Competition Class

Box Squats
On the Minute x 10:
2 Box Squats

  • All Sets at 50% 1RM Back Squat
  • Box Height 3″ Below Parallel

Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)

Sets 1-2: 35% of 1RM Clean and Jerk
Set 3: 40% of 1RM Clean and Jerk

Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk

Start at 35% of 1RM Clean and Jerk and Build

Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

Set 1: 64% of 1RM Clean and Jerk
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk

“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

Odd-Object A (On the 0:00)
On the 2:00 x 5 Rounds:
200 Meter Wreck Bag Run (50/35)
5 Unbroken Deadlifts

Odd-Object B (On the 12:00)
AMRAP 1:
Deadlifts (315/225)

Bike Erg Recovery
30 Minute Recovery Effort

Brother Bros Barbell Club

Friday (Session Three)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Hip Power Snatch x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 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 2 minutes, for 12 minutes (6 sets):
(Clean + Front Squat + Jerk) x 2 reps @ 60-70% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 65-70%

E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 90-95% of 10-RM Bench Press

*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, May 8th, 2020

Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body

Major, Lift:
Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @50%
1 Speedy Deadlift @65%
*in the same minute

GainCity:

3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs 
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3×20
Reverse hypers
GHD Situps

Afterburner:

10 min EMOM:
First minute:
250m Row
Second minute:
5 burpee over rower
3 Power Clean @bodyweight
**Last week becomes an emom this week. Gotta push that row and stay fast on the burpees!

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. 

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!