August 7, 2019 by DNRadmin

8/7/19

Share

Hooligans the Rocky Mountain ThrowDown is this month on Saturday the 24th. We could use all volunteer/judges we can get! If you would like to help please let us know ASAP! 

Freedom WOD Class

Warm Up – 6 Mins
10 / Side Front and Lateral Kicks
1:00 Hip and Ankle Opener
5 Tall Cleans
5 Split Jerks
10 Squat Clean & Jerks

Mobility – 4 Mins
2 Min / Side Trap Smash

Strength:
On a 20:00 Clock – Squat Clean & Jerk
0:00-6:00
3×5 on the 2:00  (55-65%)
8:00 – 1 @ 70%
9:00 – 1 @ 75%
10:00 – 1 @ 80%
11:00 – 1 @ 85%
12:00 – 1 @ 90%
13:00-20:00 1RM Squat Clean & Split Jerk

Metcon: 14 Min Cap
Partner Workout For Time:
Athlete 1: 2000 / 1500  M Row
Athlete 2: 100 Alt. DB Hang C&J (50/35)

*1 Athlete works at each station. Trade as desired. After finishing reps/meters at one station. Finish the other movement with one partner working while the other rests.

Elite Competition Class

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
“Optimus Prime”
AMRAP 7:
Wallballs (30/20)
On the Minute: 5 Deadlifts (245/165)

Kilos:
Deadlift: 111/75
Wallball: 13/9

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

Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
20 Medicine Ball GHD Sit-ups (20/14)
Kilos: 9/6

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80%

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep @ 80%

C.
In 16 minutes, establish a 5-RM Deadlift

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

As heavy as possible for RDL & add weight if possible for chin-ups.

Performance Power Training

Wednesday, August 7th, Active Rest
4x500m Row
20 Toes 2 bar

-then

STRETCH

-OR-

HUMPDAY PUMPDAY:
10 Rounds
100m Farmer Carry
10 Suitcase Walking Lunges (5 each)
5 Devil’s Press https://youtu.be/_-iCGodEZNo
Max Reps DB Floor Press

**Use the same DBs throughout the workout. Weight will be dictated by Devil’s Press ability. MAKE IT HEAVY.**

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. 

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!