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August 28, 2019 by DNRadmin

8/28/19

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Freedom WOD Classes

Metcon: 7 Mins
2 Rounds
10 PVC Pass Throughs
10 Step Ups
3 Over Unders / Side
3 Inchworms

Strength: 12 Mins
8 Min EMOM
Odd: 12 Unbroken Push Press (65% of strict press)
Even: 10-15 Box Jumps

Mobility: 8 Mins
2 Min / Side LAX Roll Posterior Shoulder
2 Min / Side LAX Roll Quad

Metcon: 16 Min Cap
Partner Workout – 3 Rounds for Time:
50 KB Goblet Lunges (35/25 – every step is a rep)
50 Push Jerks (95/65)
*1 Athlete works at a time, alternate as needed

Elite Competition Class

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.

Conditioning
“Halftime”
30-20-10:
Dumbbell Power Snatches (70/50)
Wallballs (30/20)
… Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
75 Unbroken Double Unders

Skill Conditioning
3 Rounds:
200 Meter Wreck Bag Run (70/50)
50′ Handstand Walk
Rest 1:00 between rounds.

Brother Bros Barbell Club 

Session Two (Wednesday)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 80%

B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80%

C.
In 18 minutes, establish a 1-RM Deadlift

D.
Two sets of:
Glute Ham Raise x 8 reps
Chinups x 5 reps
Rest 30 seconds

Performance Power Training

Wednesday, July 31st, Active Rest
20mins Running Clock (not for time):
800m Run
25 Situps
*Move at a recovery pace
-then
STRETCH

-OR-

HUMPDAY PUMPDAY:
In teams of 3:
10 Rounds:
10 Thrusters (may be taken from rack) (135/95)
Tire Flips or Prowler Push

Rest

**each teammate starts at a different station. The thrusters are the time keeper. One person is always resting. One person is always performing tire flips or sled. One person is always on thrusters. One re-rack is allowed per set of thrusters. Any additional rerack results in a 10 burpee penalty on the spot for the whole team. The workout is finished when the whole team has completed 10 rounds. The weight may be adjusted per person.**

**If you perform this alone, perform 5 tire flips each round and your rest will be equal to the time of your last set of thrusters. Transition time may be included in the total rest time.**

**If you are a team of two, perform 5 Tire flips, and each person’s rest will be equal to the time of whichever station the other teammate is on.** 

    EXPERIENCE CROSSFIT DNR

    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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