June 14, 2019 by DNRadmin

6/14/19

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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!

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