June 10, 2019 by DNRadmin

6/10/19

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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!

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