May 8, 2019 by DNRadmin

5/8/19

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Happy BDAY DR. Sarah Jones! Now somebody get her some Chick-Fil-A! 

P.S. Sarah will be leaving us soon to start her new job as a Veterinarians for race horses in California, so wish her a happy birthday and good luck on her new adventure!

Freedom WOD Classes

Warm Up: 2 mins
Bike .7 or Row 400m

Strength: 15 mins
Loading Week 
Strict Press
4×8 @ 65% + 5lbs

Metcon: 35 Min Cap
Team Triple Crown
For time:
The Kentucky Derby: 3,000-m Row (Switch out every 200 M)
The Preakness Stakes: 300 Step Ups 20″ Box (Switch out every 10-15 Steps)
Belmont Stakes: 250 Cal Bike (Switch out every 10 Cals)

A 3 mile run can be a sub for the bike weather permitting (Switching out every 200 M)

In Teams of 3’s complete The Triple Crown. Only one person can work at a time. Teams must finish the Row before moving to Step Ups, and Steps Ups before moving to the Bike. NOTE: Half the Teams can start on the Rower while the Other Half Start on the Bike. If you Start on the rower you will finish on the bike. If you start on the bike you will finish with row. The step ups stay in the middle.

Elite Competition Class

Split Jerk
3 Sets of 3 – Tall Jerk
4 Sets of 2 – Pausing Split Jerk
5 Sets of 1 – Split Jerk
Building to a heavy single for the day.

Push Press
3 Sets of 7 Across
Keep the loads on the moderate side here.

Tempo Front Squat
6 Sets:
1 Tempo Front Squat
1 Front Squat
Only on the first repetition of the 2-rep complex, complete with a (5) second negative to the bottom of the squat. No pause in bottom.

Conditioning
“Jacked Squat”
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Mid-Range Sprint Capacity
4 Rounds:
21/15 Calorie Ski Erg
15/12 Calorie Assault Bike

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65-70%

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

Performance Power Training

Wednesday, May 8th, 2019
Active Rest Day
Row 2k
Run 800
Row 2k
Run 800
-then
STRETCH
-OR-
HUMPDAY PUMPDAY!!
AFAP:
10 Squats @1.75 bodyweight
20 Squats @1.25 bodyweight
30 Squats @bodyweight
40 Air Squats
30 Squats @bodyweight
20 Squats @1.25 bodyweight
10 Squats @1.75 bodyweight
**20 Pushups after every round of Squats**
***Scale the weight as needed so each set is near failure or 2 sets to complete. SHOULD NOT BE ALL UNBROKEN. Make the weight heavy***

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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