June 12, 2019 by DNRadmin

6/12/19

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Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
15 Double Unders or Attempts
8 Banded Victory Pulls
8 Banded 90/90
8 /leg Single Leg KB DL
Then
1 min Hand Stand Hold

Mobility:
90 Sec /side Lax Ball Chest/Shoulder
90 Sec /side Lax Ball Lats

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

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

Metcon : 18 min
Teams of 2
80 Cal Row
100 Push Ups
60 Cal Row
75 Dips
40 Cal Row
50 HSPU

Only one person works at a time. Split reps as needed.

Elite Competition Class

Strict Handstand Pushups
12 Sets for Time:
40% of Max Strict HSPU

Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 10 x 30%

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

Conditioning
“Chest Hair”
For Time:
21 Thrusters (135/95)
400 Meter Run
21 Bar Muscle-Ups
400 Meter Run
21 Thrusters (135/95)

Body Armor
10-8-6-4-2: Barbell Bench Press
After each set:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Erg Bike Conditioning
5 Sets, Not for Time:
15 Calorie Slow, 15 Calorie Fast
Into…
1:00 L-Sit, 100m Sandbag Carry (150/100)
:45s L-Sit, 75m Sandbag Carry (150/100)
:30s L-Sit, 50m Sandbag Carry (150/100)
Into…
5 Sets, Not for Time:
15 Calorie Slow, 15 Calorie Fast

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 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4= @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

C.
In 15 minutes, establish a 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 2 reps

*Set 1 = @ 80%
*Sets 2-3 = @ 85%
*Sets 4-5 = @ 90%

E.
Three sets of:
Chinups x 8 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, June 12th, Active Rest
3x
Put on a hip circle, farmer carry db’s and drag a sled 100m.
Then ride a bike for 10minutes in the sun.
-OR-
Humpday Pumpday
30 minute AMRAP:
5 Rope Climbs
10 Bench Press @bodyweight
10 Heavy Dball over shoulder

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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