August 23, 2019 by DNRadmin

8/23/19

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Tomorrow is the Rocky Mountain Throwdown! Come out and support all your fellow Hooligans competing for the top spot and $500 and the title of the Fittest Fans!

Freedom WOD Classes

Metcon: 6 Mins
3 Min Pizza Delivery
*3 Burpee Penalty
Then:
5 Inchworms
:30 / Leg Samson Stretch

Strength: 12 Mins
8 Min EMOM
Odd: 7 / Leg Back Rack Lunges
Even: 8-10 Unbroken C2B Pull Ups or :30 M.E (Jumping C2B)

Mobility: 4 Mins
2 Min / Side Lat Smash

Metcon: 16 Mins
4 Rounds Tabata – :45/:15
Air Squat
Dips
Assault Bike for Cals
Ring Rows
*Perform 4 rounds at each station before rotating.

Elite Competition Class

Rope Climb Conditioning
For Time:
5 Legless Rope Climbs (15′)
Rest 1 Minute
5 Rope Climbs (15′)

Snatch Technique
Pausing Snatch Pull:
5 Sets of 2

Snatch Complex:
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
“Crazy Stairs”
For Time:
5 Rounds of “Mary”
50/35 Calorie Row
30 Power Snatches (135/95)

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Ski Erg
Repeat workout from 8.7.2019.

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 87-93%

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat

*Sets 1-4 = 1 rep @ 90-93%
*Sets 5-7 = 2 reps @ 88%

D.
One set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)

Performance Power Training

Friday, August 23rd, DE LOWER:

Jet Fuel:
200m Buddy Carry, OR, heavy medball run
3x
12 Banded Good Morning
3 (each side) Cossack Stretch https://youtu.be/Sza-kx6ekjQ
10 Squats
-then
Stretch

Major Lift: Red: Deadlift
Wht/Blu: Speed Squat
7×3 @55%
4×3 @60%
Deadlift vs. Bands
5×3 @60%

GainCity:
-Sled Drag
3x100m
-Empty BB Good morning
100

Afterburner:
For Time
12-10-8-6-4-2
Devil’s press https://youtu.be/_-iCGodEZNo 

24-20-16-12-8-4
Lateral over DB hops https://youtu.be/SN_ANkSQsvM 

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SABADO GIGANTE:

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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