September 9, 2018 by thao

9/10/18

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Don’t forget to get your tickets to the Guns vs Hoses Boxing match this Saturday after Project Uplift and cheer on our own. Yu Matsui from the noon class will be representing the Guns and looking to get a repeat victory after last year! You can get tickets here: https://nocofop3.booktix.com/

Warm Up: 5 Mins
Flight Simulator – DU

Strength: 18 Mins
Warm Up Back Squats to First Working Weight (50% x 10, 60% x 5)
Back Squats – 5 sets of 10 on the 3:00
Go Lighter Than Usual. 9/11 workout tomorrow
*Mobility During Rest Time – Calf work for tomorrow

Metcon: 16 Mins
Rotating Tabata 20:10
Rower Pike Ups or V-Ups
Burpees
Sit Ups
Air Squats

Elite Competition Class

Snatch 
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Snatch Tempo Pull
6 Sets of 1

71-74-77-80-80-80%. 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (64-68-72%)

Ring Muscle-ups
5 Sets of the Complex:
2 Strict Ring Muscle-ups + 3 Kipping Muscle-ups

Rest as needed between.

“E-Brake”
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip BTN Power Jerk + 1 Overhead Squat

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 15 minutes, establish a 7 Rep Max Back Squat

Then, at the 17 minute mark begin…

Every 3:30, for 7 minutes (2 sets):
Back Squat x 7 reps @ 90-93% of 7-RM

D.
Two sets of:
Prone Bench Row x 10 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.

Performance Power Train

Monday, Sept 10th, 2018
Jet Fuel: 3x
10 Pushups
10 Jumping pullups OR Pullups
8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI 

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
5×5 @ 55% *First 3 reps, 3 count down, fast up
5×3 @ 60% *First 2 reps, 3 count down, fast up
5×1 @ 65% *First rep, 3 count down, fast up
**All other reps FAST

GainCity:
Shoulder Press
3×10
Tbar Rows
4×10 Heavy
Bi’s n Tri’s
3xJacked
**Any type of bicep or tricep work you want, just get your GD (girth differential)
**Questions, ask coach!

**SInce last Monday was Labor Day and less than .002% of people did this workout, it is exactly the same this week.**
After Burner:
For Time:
Accumulate 30 strict Pullups
*Every break 20 situps
*No change this week. Be better

 

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