Save the date! 

Warm Up: 5 Mins
Team Flip Cup. Best of 3 or 10 mins
*See CrossFit DNR Facebook post for details*

Coaches Cups are in the back office on the bottom shelf in clear rubbermaid

Strength: 12-15 Mins
Deadlift 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min
In Teams of 2:
1-2-3-4-5-6-7-8-9-10
Thrusters
200 M Row

Partner A will do 1 Thruster, then hold a static squat for the remaining time it takes partner B to row 200 m. Once Partner B has rowed 200m, partners will rotate stations. Then Partner B will do 1 Thruster then hold a static squat for the remaining time it takes partner A to Row 200m. So on… until each

Post Score on white board.

Elite Competition Class

1. Close Grip Overhead Squats 
5 Sets of 3 Reps
On the 3rd Repetition, 7 Second Pause in Bottom.

2. Snatch Primer
Build to a Moderate Load in 5 sets:
Tempo Snatch Deadlift (7 Seconds to Stand)
2 Hang Squat Snatches

3. Snatch
On the 90 Seconds x 10 Sets:
1 Tempo Snatch Deadlift
1 Snatch Pull
1 Full Squat Snatch
Start light and build working on technique off the floor.

4. Stamina
On the Minutes x 5:
5 Touch and Go Squat Snatches
Athletes choice on weight.

5. Conditioning
For Time:
2,000m Row
30 Deadlifts (275/185)
50 Barbell-Facing Burpees

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%

C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 90%
*Set 7 – 2 reps @ 85%

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 85%

(The focus here is on moving as sharp and as explosively as possible)

E.
In 15 minutes, build to a 8-RM Bench Press