June 3, 2019 by DNRadmin

6/3/19

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This week and next week we are re-testing those 1 RM!

Freedom WOD Classes

Warm Up:
15 Banded Pass Throughs
3 Rounds 
9 Snatch Grip Deadlift
6 Hang Power Snatch
3 Overhead Squat
90 Sec /leg Samson Stretch

Mobility:
90 sec /side Lax Roll Shoulders
90 /side Lax Roll Lats

Strength: 20 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Snatch

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

Metcon : 15 min cap
3 Rounds
15 Thrusters 95/65
30 Sit Ups
45 Double Unders 2:1 Single Unders

Elite Competition Class

Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%

Front Rack Lunges
2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.

Gymnastics + Snatch Complex
“On the 2:00” x 7 Sets:
5 Toes to Bar
3 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Conditioning
“Hook”
For Time:
50/35 Calorie Erg Bike
40 Wallballs (30/20)
30 Dumbbell Power Snatches (100/70)
40 Wallballs (30/20)
50/35 Calorie Erg Bike

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

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 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Performance Power Training

Monday, June 3rd 2019
Jet Fuel: 
In Partners:
3x(each)
1 partner performs 10 wallballs, while the other performs empty BB shoulder press until their partner is done.
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench
8×3 @60%
5×3 @70%
3×1 @80%

GainCity:
2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)
Perform the following ab work in between the 2 full 4 minute Tabata sets.
3×20 GHD or weighted situps

After Burner: 
7 Rounds of Supersets:
Max Reps Pullups (kipping allowed)
Max Reps DB Shoulder 2 Overhead same weight as last week.
*Perform max pullups directly into max DB S2O, then rest as needed.

 

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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