June 5, 2019 by DNRadmin

6/5/19

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Congratulations to Sam for being our June Athlete Of The Month! 

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 KB SDLHP
10 bands or plates “W”
10 bands or plates “Y”/victory pulls
10 bands 90/90 or plates Cuban Rotations
5 Burpees

Mobility:
90 sec /side Lax Roll Chest
90 sec /side Tricep Smash

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

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

Metcon : 16 min
Rotating Tabata 20/10
Push Press 45/35
Cal Row
Burpees

Rest 1 Min Then:

3 Mins to Complete
20 Handstand Push Ups
15 SDLHP 45/35
20 Lat Bar Over Burpees

Elite Competition Class

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

Last Week – 12 x 30%
2 Weeks Ago – 10 x 30%

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

Snatch Balance
5 Sets of 2

Conditioning
“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (115/85)
4 Burpee Box Jump Overs (30″/24″)

Rest 5:00

“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (135/95)
4 Burpee Box Jump Overs (30″/24″)

Rest 5:00

“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (155/105)
4 Burpee Box Jump Overs (30″/24″)

Odd-Object Conditioning
Alternating OTM x 14 (7 Rounds):
Minute 1 – :30s DBall Hold (150/100)
Minute 2 – 50m Prowler Push

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):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

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

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(Perform a Clean, drop the bar, then perform a Clean & Jerk)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps

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

E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, June 5th, 2019
Active Rest Day
Bike 10 minutes
50 Squats
50 Pushups
50 walking lunges
50 Situps
Bike 10 minutes
-OR-
HUMPDAY PUMPDAY!!
50 Strict Pullups
400m Overhead Carry (135/95)
50 Kipping Pullups

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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