There is no strength this week as we prep for Murph. Thursday will also be an active recovery day in prep for Murph. As of right now there are 19/80 spots left for this weekends Murph and remember this is a free event, so tell a friend!
If you haven’t heard or seen yet, Kody and Kyle drove down to Albuquerque, NM this past weekend and purchased something to make our WODs a little nicer with everything going on. You will see that we have installed a Rogue Monster 24′ Pull Up/Squat Rack in the back parking lot!
We want to thank YOU, because it was you the CFDNR Hooligans that came together during the Support Your Local Box competition that raised the money to be able purchase this, So thank you Hooligans “We Ride Together We Die Together” CrossFit DNR For Life!
Freedom WOD Classes
Warm Up:
60 Sec of Jump Rope
10 Banded Good-mornings
10 Push Ups
60 Sec of Jump Rope
Home Mobility: 10 mins
3 Min /side Quad Smash
2 Min /side Hamstring Smash
Home WOD:
8 Rounds
5 Deadlifts (moderately heavy)
10 Box Jumps
Every Min on the min perform 5 Hand Release Push Ups (including min 0:00)
Mobility: 10 mins
3 Min /side Quad Smash
2 Min /side Hamstring Smash
Metcon:
8 Rounds
5 Deadlifts 225/155
10 Box Jumps
Every Min on the min perform 5 Hand Release Push Ups (including min 0:00)
Elite Competition Class
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Set 3-5: 80% of 1RM Clean and Jerk
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″
Set 1: 70% of 1RM Snatch
Set 2: 75%
Set 3-5: 80%
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
Lunge Conditioning
For Time:
100/70 Calorie Row
50 GHD Sit-ups
150′ Double Dumbbell Walking Lunge (70’s/50’s)
- 1 Dumbbell Overhead
- 1 Dumbbell in Front Rack
Odd-Object Conditioning
10 Rounds For Time:
1 Legless Rope Climb
50 Meter Sled Push
- Sled Starts at 90/45
- Add 10# Each Round
Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
Brother Bros Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep
Do not go above 60% of your 1-RM Snatch.
B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Snatch x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-7 = @ 80-85% of 1-RM Snatch
C.
In 15 minutes, establish a 5-RM Overhead Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Panda Pull x 4 reps @ 95% of your 1-RM Snatch
E.
Three sets of:
Bulgarian Split Squats x 5 reps
Rest 60 seconds
Performance Power Training
Wednesday, MAY 20th, 2020
Active Rest Day
800m weighted farmer’s walk.
*Carry DBs, KBs, barbell, children, etc. and carry weight on your back at the same time.
*Can be a weight vest, a loaded backpack, etc. Something loaded that you can walk with, without having to hold. Also carry weight in your hands.
*Make it heavy! You should have to stop several times.
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
10min EMOM:
10 Bench Press AHAP
-then
100 Dbl KB walking lunges (70 each hand)
*every drop, 10 cal bike AFAP
