June 7, 2019 by DNRadmin

6/7/19

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Keep the bell ringin’!
(Ring ding dong
Ring-a-ding ding ding dong)
Keep the bell ringin’!
(Ring ding dong
Ring-a-ding ding ding dong)

This bell has gotten a lot of use the last week and we are loving it! 

Photo Credit: Darryll Wolnik

Freedom WOD Classes

Warm Up: 5 Mins
Partner Wall Ball Warm Up

Mobility:
2 min per side Banded Hip Mobility

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Back Squats

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

Metcon : 20 min
Teams of 2
100 Cal. Row
75 Syncro Wall Balls 20/14
50 Deadlift 135/95
400 M Partner Barbell Farmer Carry 135/95

Only one person works at a time with the exception of syncro WB. Split the reps up as equal as possible.

Elite Competition Class

Front Squat
On the 0:00 – 3 Reps @ 80%
On the 2:00 – 1 Rep @ 83%
On the 4:00 – 3 Reps @ 80%
On the 6:00 – 1 Rep @ 86%
On the 8:00 – 3 Reps @ 80%
On the 10:00 – 1 Rep @ 89%

Conditioning
“Bane”
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man” (185/135)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks

Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel in the link HERE.

Body Armor
3 “Giant” Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Sprint Conditioning
Preferably completed on grass, with turf being a close second.
On the 4:00 x 5 Rounds:
10 Meter Shuttle
20 Meter Shuttle
30 Meter Shuttle
40 Meter Shuttle
50 Meter Dash

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

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

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Performance Power Training

Friday, June 7th, 2019
Jet Fuel: 
6xOTM
20 Cal Row
15 Burpee
*Alternate minutes, 3 rounds each
-then
Stretch

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Front Squat
2 Count Pause in bottom
5×5 @60%
3×3 @65%
-and Banded Deadlift
10×1 @65%

GainCity: 
100 KB Swings
100 Walking Lunges

Afterburner:
SPRINTS!!
400m Sprint
1 minute DBL KB Swings
200m Sprint
1 minute KB Lunges
100m Sprint
1 minute Burpees
**Straight through, no rest**

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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