June 10, 2019 by DNRadmin

6/10/19

Share

Starting June 25th every Tuesdays and Thursday we will be running a full on Barbell club class at 6:20pm. Have questions? Ask Coach Kyle or Kody for more details.

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
Row 150 M
10 Deadlift
8 Kipping Swings
Then
1 min /side Samson

Strength: 20 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Deadlift

NOTE: A rep done under poor form will not count. Stay braced…

Metcon : 16 min cap
4 Rounds
5 Bar Muscle Up 10 Pull Ups
50 Air Squat
400m Run

Elite Competition Class

Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

From the 10:00-20:00:
Heavy Single – Hang Squat Snatch

Conditioning
“High Heels”
8 Rounds for Time:
8 Hang Squat Snatches (95/65)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Gymnastic Conditioning
For Time:
50 GHD Sit-Ups, 10 Ring Muscle-Ups
40 GHD Sit-Ups, 8 Ring Muscle-Ups
30 GHD Sit-Ups, 6 Ring Muscle-Ups
20 GHD Sit-Ups, 4 Ring Muscle-Ups
10 GHD Sit-Ups, 2 Ring Muscle-Ups

Odd-Object Conditioning
5 Rounds, resting exactly 1:00 between efforts:
100m Wreckbag Run (70/50)
200m Run

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by….

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

Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 84% of 1-RM Snatch
*Set 4 = 1 rep @ 87% of 1-RM Snatch
*Set 5 = 1 rep @ 90% of 1-RM Snatch
*Set 6 = 1 rep @ 93% of 1-RM Snatch

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%

D.
In 15 minutes, establish a 4-RM Back Squat

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds

Performance Power Training

Monday, June 10th, DE UPPER:
Jet Fuel: 20ft Death Crawl with lightweight DB’s https://youtu.be/s4kec81FVcY
Major Lift : Red: Bench Press
Wht/Blu: Pause Bench press
10×3 50%
7×3 60%
3 count pause
GainCity:
3x
15 Incline DB Press
15 DB Chest Supported rows
8 (each) DB Floor seated single arm shoulder press
ArmsXArnold in Commando
Afterburner:
100ft Prowler Push or 10ft Death Crawl
10 DB Shoulder 2 Overhead
10 Cal Ass Bike
10 Muscle Ups or 30 Pullups (kip ok)
10 Cal Ass Bike
10 DB Shoulder 2 Overhead
100ft Prowler Push or 10ft Death Crawl
*This is only one time through. It shouldn’t take too long, but it should be really heavy. Unbroken is not expected.
*Muscleups may be scaled to any variation that maintains integrity of movement i.e. bar muscleups or chest 2 bar pullups etc.

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!