Join us live on CrossFit DNR’s Instagram, Wednesday for the finial week of the lululemon Move & Stay Connected Strava Challenge.

30 minutes of sweat and fun with us this Wednesday!

 #thesweatlife #lululemonambassadors

Freedom WOD Classes

Warm Up: 10 mins
Wall to Wall
High Knees
Stutter Step High Knees
Butt Kicks
Stutter Step Butt Kicks
Single Leg Broad Jumps Into Squat
Inch Worms w/push up
5 Spealler Rolls

Home Strength:
4 Rounds
20 Reverse Crunch
20 Slow Mountain Climbers
20 Straight Leg Hip Lift
20 Sec Rest

Home WOD:
“Body weight Fight Gone Bad”
3 Rounds
1 minute at each station
Box Jumps 24/20
Push Ups
Squats
Sit ups
Burpees
1 Min Rest

Strength: 
4 Rounds
20 Reverse Crunch
20 Slow Mountain Climbers
20 Straight Leg Hip Lift
20 Sec Rest

Metcon:
“Body weight Fight Gone Bad”
3 Rounds
1 minute at each station
Box Jumps 24/20
Push Ups
Squats
Sit ups
Burpees
1 Min Rest

Elite Competition Class

“Macho Taco”
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (70’s/50’s)

Rest 1 Minute Between Rounds

Gymnastic Skills
4 Rounds Not For Time:
3 Minute Light Bike
20 Alternating Pistols
1 L-Sit Legless Rope Climb

Odd-Object
3 Rounds:
100 Meter Sled Drag
25 Double Kettlebell Russian Swings
100 Meter Sled Push

Rest as Needed Between Rounds

Brother Bros Barbell Club

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

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

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

A.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Muscle Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep

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

C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets

D,
Every 2 minutes, for 8 minutes (4 sets):
Clean High Pull x 4 reps @ 100% of your 1-RM Clean

E.
Three sets of:
Hanging Leg Raises x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, May 6th, 2020

Active Rest Day
30 MIn clock:
3x
Run 5 mins
Bike 5 mins

-OR-

HUMPDAY PUMPDAY!!

EMOM, Alternating:
Death By Squat @bodyweight, Overhead hold @bodyweight:
1, 2, 3, 4, 5, etc… Squat
:30 Overhead hold
-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.
-On the next minute, get the bar overhead any way and hold for 30 seconds.
**Scale weight to something that is manageable for at least 10ish minutes, not more than 20 mins.
**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Have them hold a handstand instead, to preserve the heavy weight on the squat**

-then

Girth Differential:
3x
12 BB Drag Rows AHAP –https://youtu.be/SUrcyZIGEqE12 DB Reverse Flyes
25 Banded Face pulls
3x
15 DB Alternating Curls
15 DB Skull Crushers