July 8, 2019 by DNRadmin

7/8/19

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Happy Birthday Josh Treutler! By request, our WOD is the Dallas 5. This hero workout hits home for Josh who is a Fort Collins Police Officer and shares his birthday with the anniversary of the attack on 7/7/16 where 5 Dallas officers were gunned down.

Freedom WOD Classes

Warm Up / Strength: on a 16:00 clock
0:00-5:00

2:00 Hip and Ankle Opener
20 Banded T’s
5 Power Snatch
5 Squat Snatch

8:00 – 16:00: 4 Rounds of Snatch Complex on the 2:00
Hang Power Snatch + Power Snatch + Hang Squat Snatch + Squat Snatch
*Build to a heavy complex

Metcon: 29 Mins

On a 29:00 clock, complete as many reps as possible at each 5-minute station, with a 1-minute rest between each:

AMRAP from 0:00-5:00:
Burpees (or rowing)

AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)

AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 DB or 35/25 KB)

AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups

AMRAP from 24:00-29:00:
Row for cals (or burpees)

Elite Competition Class

Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Conditioning
“Queen Elizabeth”
For Time
12-9-6:
Ring Muscle-Ups
Squat Cleans
Pounds – 185/135
Kilos – 83/61

Body Armor
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Close-Grip Floor Press
Minute 2 – :30s Glute Bridges

Odd-Object Conditioning
2 Rounds, resting 5:00 between efforts:
200m Sandbag Walk (held at the belly)
400m Wreckbag Run (held at the shoulder)
800m Run
Athlete’s choice on loadings.

Brother Bros Barbell Club 

Session One
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 75 seconds, for 16:15 (13 sets):
Clean & Jerk x 1 rep @ 80%

C.
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-2 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 3-4 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 5-6 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4-5 reps @ 8-RM weight

*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.

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2716 S. College Ave Suite B Fort Collins, CO, 80525

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