July 12, 2019 by DNRadmin

7/12/19

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Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
10 Air Squats w/ 2 sec pause
10 V-ups
5 Split Leg Raises / Side
Then: 1:00 / Side Samson

Mobility: 6 Mins
3 Min / Side LAX Glutes / Hip Flexors

Strength: 12 Mins
Alternate on the 2:00 for 3 Rounds:
0:00-2:00: 15 Front Squats (65% or less)
2:00-4:00: 10 / Leg Goblet Bulgarian Split Squat (video)

Metcon : 20 Min cap
800 M Run (1000 M Row)
40 Wallballs (20/14)
30 Burpees
40 Wallballs (20/14)
1000 M Row (800 M Run)

Elite Competition Class

Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

Conditioning
“Vamoose”
Two part workout.
Part #1 – Starts on the 0:00.
Part #2 – Starts on the 15:00.
Enter both completion times below (not total time). The system will add both working times together for the sum total.

Part #1 (On the 0:00):
3 Rounds:
500 Meter Row
9 Bar Muscle-Ups
21 Wallballs  *Females 9′
Wallball Pounds – 30/20
Wallball Kilos – 14/9

Part #2 (On the 15:00):
3 Rounds:
400m Air Runner
9 PHSPU (14″/8″)
21 Power Snatches
Barbell Pounds – 75/55
Barbell Kilos – 34/25

Brother Bros Barbell Club 

Session Three
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets

B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 80%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 = 4 reps @ 80%
*Sets 4-5 = 8 reps @ 70%

D.
Three sets of:
DB Bench Press x 12 reps
Prone Plank x 60 seconds
Bent Over Row x 10 reps
Rest 60 seconds

Performance Power Training

Friday, July 12th, DE LOWER:

Jet Fuel:
-500m Row
High Knees
Butt Kickers

-Depth Jump to Box Jump https://youtu.be/aIOXVYjHUnk
3×5 (as high as possible)

Major Lift: Red: Deadlift

Wht/Blu: Squats
5×5 @50%

Deadlift:
4×4 @50%

GainCity:
-Front Squat
3×15
-GHR https://youtu.be/0BXRPyRjf8o
3×8
**These can also be done on the floor by wedging your feet under anything like a barbell, or having a partner hold your feet. This allows scaling as well, because you can use your arms to get back up**
-100 Situps

Afterburner:
3x AFAP:
50 Wallballs
500m Row

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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