August 21, 2019 by DNRadmin

8/21/19

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The judges meeting is set for tonight (Wednesday) at 8:30 p.m. If you can volunteer but not make the meeting please contact Kyle as soon as possible. Thank you in advance for everyone helping make our events roll so smoothly!

Freedom WOD Classes

Metcon: 6 Mins
2 Rounds
10 Goodmornings
10 Push Press
10 DL
10 Push Ups

Strength: 12 Mins
8 Min EMOM
Odd: 10 Unbroken Push Press (65% of Strict Press)
Even: 6-10 Lateral Bar Over Burpees

Mobility: 7 Mins
2 Min / Side Hamstring Smash
90 Sec / Side Chest Smash

Metcon: 18 Min Cap
Partner Chipper For Time:
50 Push Ups
50 KB DL (70/53)
40 Bench Press (135/95 – or a weight you can hit sets of 10+)
40 Deadlifts (135/95)
30 Push Ups
30 KB DL (70/35)
20 Bench Press (135/95)
20 Deadlifts (135/95)

Elite Competition Class

Track Conditioning
Not for Score:
3 Rounds: 400 Meters Light, 400 Meters Fast
4 Rounds: 200 Meters Light, 200 Meters Fast
5 Rounds: 100 Meters Light, 100 Meters Fast
Continuous run throughout.

Handstand Walk Conditioning
On the 3:00 x 5 Rounds:
800 Meters Bike Erg
Handstand Walk Obstacle Course

Conditioning
“Frank the Tank” Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (275/185)
9 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (315/205)
6 Barbell Facing Burpees

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.

Brother Bros Barbell Club
Wednesday (Session Two)
A.
In 16 minutes, establish a 1-RM Power Snatch

B.
In 16 minutes, establish a 1-RM Power Clean + Power Jerk

C.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg

D.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 6 reps
Rest 30 seconds

As heavy as possible for RDL & add weight if possible for chinups.

Performance Power Training
Wednesday, August 21st, Active Rest

Jog for 20mins

-then

STRETCH!!

-OR-

HUMPDAY PUMPDAY:

You have 6 rounds to lift maximum accumulated weight possible, using Squat, Bench and Deadlift. You must life in that order.

You must pick one weight for each lift and stick to it for each individual lift for all 6 rounds. 

You may not complete more than 8 reps per set. Pick any number of reps per set to failure, less than 8…So it should be heavy

You only get one attempt at each lift per round. Meaning, if you want 6 reps, but only get 4, you’re done for that round. You may not complete multiple attempts at a lift in the same round. 

After 6 rounds, record your total weight lifted across all three lifts for all 6 rounds, in pounds. 

6 Rounds for total Maximum weight lifted:

XX Back Squat at XX Weight

XX Bench Press at XX Weight

XX Deadlift st XX Weight

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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