May 17, 2019 by DNRadmin

5/17/19

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Today Mr. Gabe Del Rio turns 25 and will graduates this weekend. 

Happy Birth Day and Congrates Bromigo!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
8 Deadlift
8 Hang Power Cleans
8 Shoulder to Over Head
20 Jump Ropes

Mobility:
2 Min /side Banded Hip Stretch
90 Sec /side Banded Shoulder Stretch

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

Metcon : 20 min cap
Gabe Del Rio” 5/17/94 = 25
3 Rounds
25 Deadlift 135/95
17 Hang Power Clean 135/95
5 Shoulder to Over Head 135/95

Every time the bar is dropped perform 50 Double Unders or Single Under

Elite Competition Class

De-load Week.

Conditioning
“Fight Club”
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Click the link HERE for a demo with Katrin Davidsdottir.

Aerobic Capacity
On the 5:00 x 4 Rounds:
21/15 Calorie Row
15/12 Calorie Ski
21/15 Calorie Row

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance 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 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.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Performance Power Training

Friday, May 17th, 2019
Jet Fuel: 
Hip Circle Assault bike 3 mins
-then
https://youtu.be/99Iy9DozFNs
-then
Stretch

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: -Speedy Squat
10×2 @45%
5×2 @50%
-2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @60%
*First rep 2 position. 2nd rep, fast!

GainCity: 
-DB RDL https://youtu.be/MTaelOeeIxk
4×25
-SIngle arm DB stepup https://youtu.be/iot6Ii4_W3w
3×12 (each)
-Hip Circle Farmer Carry Sled Drag
3×100

Afterburner: 
5x
150m Row
10 Broad Jumps
Rest 1:1

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. 

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