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! 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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