June 14, 2019 by DNRadmin

6/14/19

Share

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
5 Pull Ups
8 Russian Kb Swings
5 Push ups

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Bench Press

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

Metcon : 20 min
25 Pull-ups
50 Deadlifts 135/95
50 Alternating Lunges
50 Russian KB Swings 53/35
50 Floor Sweeps 135/95
50 KB Clean and Jerk 53/35 *25 Each arm
25 Pull-ups

Elite Competition Class

Peg Board Conditioning
For Time: (Wish we had a peg board….)
2 Peg Board Climbs
30 Single Dumbbell OHS (50/35)
2 Peg Board Climbs
24 Single Dumbbell OHS (70/50)
2 Peg Board Climbs
18 Single Dumbbell OHS (100/70)

Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (155/105)

Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

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

D.
Every minute, on the minute, for 7 minutes (7 sets):
Back Squat x 1 rep

*Sets 1-3 = @ 85%
*Sets 4-7 = @ 90%

E.
One set of:
Bar Hang x Max Time

*Hang from a pull-up bar for as long as possible.

Performance Power Training

Friday, June 14th, DE LOWER:
Jet Fuel:
3x
Ass bike 10 cal
Broad jump down
Inch worm back
Major Lift: Red: Deadlift
Wht/Blu: Deadlift
10×3 @50%
5×3 @60%
Squat:
10×1 @60%
GainCity:
3x
20 bandy hip thrusters
12 GHRs
Afterburner:
For Time:
100 DB Lunges (55/35)
*Every Break: 10 Box Jumps

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!