September 16, 2018 by thao

9/17/18

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Awesome work this weekend Hooligans. Thank you for being representing DNR so well and supporting Kids at Heart.

Warm Up: 5 Mins
Plate Warm Up

Strength: 18 Mins
5 x 10 on the 3:00
Strict Press
Roll Traps / Posterior Shoulders During Rest Time

Metcon: 14 Mins
3 Min AMRAP
4 Strict HSPU
8 Hang Power Cleans (135/95)

Rest 3 Mins Then:
8 Min AMRAP
8 Hand Release Push Ups
8 Hang Power Cleans (95/65)
8 Shoulder to Overhead (95/65)

Elite Competition Class

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (67-71-75%)

“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)

Conditioning
5 Rounds For Time:
15/12 Calorie Ski Erg
21/15 Calorie Row

Brother Bros Barbell Club

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

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance

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

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 87.5% of 1-RM Snatch

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps

*Sets 1-2 @ 92.5% of 7RM weight
*Sets 3-4 @ 87.5% of 7RM weight

*Note: If you do not know your 7RM Back Squat – Find that today instead of doing these sets.

D.
Four sets of:
Pull-Ups x 8 reps
Glute Ham Raises x 6 reps
Rest 60 seconds

Performance Power Train

Monday, Sept 17th, 2018
Jet Fuel:
Front/back/lateral Plank walks
Deadbugs
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps

GainCity:
BB Drag Rows
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris
4×20
MC Hammer Curls
4xJacked

Afterburner:
10 mins,
:30 on, :30 off:
1 Power Clean
2 Push Press
**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.
**Weight should be moderate so that the barbell can be moved consistently for 30 seconds.

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    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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