July 31, 2020 by DNRadmin

7/31/20

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We have 10 available spots for Veterans to receive a free membership sponsored by Vets4Life! Vets4Life is making a real impact for our Vets in Northern Colorado and we’re proud to be allied with them! Regroup. Rebuild. Recover. #veteran #honoringallveterans #crossfit #thankyouforyourservice

Freedom WOD Classes

Warm Up: 6 Mins
200 M Row or .3 bike
10 Muscle Cleans
10 Front Squats
10 Squat Cleans
10 Jerks
200 M Row or .3 bike

Strength: 12 Mins
Clean and Jerks
10 Min EMOM
Min: 0-3 = Power Cleans + 1 Squat Clean + 1 Jerk (Push or Split)
Min: 4-7 = 1 Power Clean + 1 Squat Clean + 1 Jerk
Min 8-10 = 1 Squat Clean + 1 Jerk
Work up to 85-90%

Home WOD: 16 Min Cap
15 Min EMOM
Min 1: 6 Power Cleans
Min 2: 8 Box Jumps
Min 3: 300 M Run
Min 4:  Rest

Metcon: 16 Min Cap
15 Min EMOM
Min 1: 6 Power Cleans 155/105 or 65%
Min 2: 8 Box Jumps 30/24
Min 3: 18/14 Cal Row or Bike
Min 4:  Rest

Elite Competition Class

Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
1 Power Snatch

“Hot Flash”
5 Rounds For Time:
12 Deficit Kipping Handstand Push-ups (4.5″/3″)
9 Power Snatches (115/85)
6 Ring Muscle-ups

Midline Conditioning
Not For Time:
50/35 Calorie Row
20 Strict Toes to Bar
50/35 Calorie Row
35 GHD Sit-ups
50/35 Calorie Row
50 AbMat Sit-ups

Brother Bros Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 88-92% of your 7-RM Back Squat weight

*Start at 88% for your first set and go up if you’re confident you can make all sets at 92%.

*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets.

D.
Three sets of:
Bench Press x 6 reps
L-Sit x 15-25 seconds
Bicep Curls x 10 reps
Rest 1:30

Build in weight as you go for the Bench Press.

Performance Power Training

 

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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