August 12, 2019 by DNRadmin

8/12/19

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Freedom WOD Classes

Metcon: 6 Mins
10 Air Squat w/ 2 sec pause
3 Over Unders / Side
1:00 Hip and Ankle Opener
200 M Run / Row

Strength: Deload
3 Rounds on the 2 Mins – 10 Mins
10 Back Squats (60%)

Mobility: 4 Mins
2 Min / Side Roll Glutes

Metcon: 18 Min Cap
4 Rounds For Time:
10 Front Squats (95/65)
20 Air Squats
400 M Run

Elite Competition Class

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Power Snatch Technique
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Conditioning
“Hit and Run” Pt. 1 (On the 0:00)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (80/55)
21 Single Dumbbell Overhead Squats (80/55)

Kilos: 36.5/25

“Hit and Run” Pt. 2 (On the 15:00)
3 Rounds:
10 Dumbbell Burpee Box Step Overs (80’s/55’s) (24″/20″)
200 Meter Sandbag Carry (100/70)

Kilo Dumbbells: 36.5’s/25’s
Kilo Sandbag: 45.5/32

“Hit and Run” Pt. 3 (On the 30:00)
For Time:
400 Meter Sled Push (75% Bodyweight)

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 87.5%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 75-78%
*Sets 4-6 = @ 80-83%

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 92.5% of your 4-RM Push Press

Performance Power Training

 

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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