August 19, 2019 by DNRadmin

8/19/19

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The Rocky Mountain Throwdown is this Saturday! We need some volunteers to help judge and set up for the competition even if its not for the full day, we could use your help. We will have a judges meeting either Wednesday or Thursday night this week. Check the FB Group page for exact time and dates. Thank you Hooligans!

Freedom WOD Classes

Metcon: 6 Mins
10 / Side Front and Lateral Kicks
1:00 Hip and Ankle Opener
5 Snatch Balance
5 OHS
10 Squat Snatch

Strength: 12 Mins
8 Min EMOM
Odd: 10 Back Squats (60%)
Even: 8-10 Unbroken HSPU – Hardest variation possible

Mobility: 6 Mins
2 Min / Side Roll Glutes / HIp Flexors
2 Min T-Spine Roll

Metcon: 15 Min Cap
400 M Run
21 Pull Ups
21 KBS (53/35)
400 M Run
15 Pull Ups
15 KBS (53/35)
400 M Run
9 Pull Ups
9 KBS (53/35)

Elite Competition Class

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A – Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B – Snatch Drop
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Repeat. Aim to beat last score.

Conditioning
On the 0:00… “Dirty Water”
For Time:
200 Double Unders
1,000 Meter Run
75/50 Calorie Row

On the 20:00… Odd-Object
Every 2:00 x 4 Sets:
20 Meter Yoke Carry
40 Meter Sled Push
60 Meter Farmers Carry

Intervals are not for time. Build in load across the rounds.

Brother Bros Barbell Club 

Monday (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 2:15, for 15:45 (7 sets):
Clean & Jerk x 1 rep @ 90-92.5%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-3 = @ 85-88%
*Sets 4-6 = @ 88%-92%

D.
In 15 minutes, establish a 1-RM Push Press

s

Performance Power Training

Monday, August 19th, DE UPPER:
Jet Fuel:
Standard Upper Body Warmup:
3 min Fighter Warmup (run/bike/row/burpee or jump rope for 3 minutes)
3x
10 Pushups
10 plate Lateral raises
10 plate Front Raises

Major Lift : Red: Bench Press
Wht/Blu: Bench Press
10×3 @55%

GainCity:
3x
15 Incline DB Bench
15 Single arm DB row
Max Time L-Sit
15 Hammer Curls
20 Bandy Pushdowns 

Afterburner:
15-12-9-6-3
Push Press AHAP
BB Overhead Walk (each step is a rep)
Pullups
*Should be able to get the set of 15 done in 2 sets or less.
*The idea is that the barbell doesn’t touch the ground for the pushpress and overhead. Maybe it does, but we’re trying not to.
*Scale pullups accordingly so the workout continues to flow.

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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