Thats right, its time to bring a friend in and show them what the hype is all about!
All Participates need to bring in a weighted backpack as this will be a workout done with a ruck pack on, 20 lbs for men and 10 lbs for the ladies is the RX weight. A single red brick from Home-Depo weighs 5 lbs and cost .90 cents.
Snack Attack along with Sufferfest beer is donating the 1 free beer to all 21 and up participates (you must bring your I.D.)
Also we, CrossFit DNR will be giving a way A Free Membership to one lucky person i.e. one of your friends. (membership give-a-way is for new members only)
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 Air Squats
8 Banded Victory Pulls
8 Banded 90/90
6 Single Leg Broad Jump Squats
Then
1 min Hand Stand Hold or Plank Hold
Mobility: 6 mins
3 mins per leg Barbell Quad Smash
Strength: 15 mins
Loading Week
Strict Press
4×8 @ 65%
Metcon : 14 min cap
4 Rounds
10 Hand Stand Push Ups
15 Wall Balls 20/14
20 Box Jumps 24/20
Elite Competition Class
Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week’s percentages.
Split Jerk
5 Sets of 1 Rep
Aim to build upon last week’s percentages.
Tempo Front Squat
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel
Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.
Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (225/155)
20 Chest to Bar Pull-Ups
50 Double-Unders
Row Conditioning
2,400 Meter Row
Meters 0-200 – 2K Pace + 10 Seconds
Meters 201-400 – 2K Pace + 5 Seconds
Meters 401-600 – 2K Pace
Repeat for a total of (4) consecutive rounds to complete the 2,400m total.
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 2 second pause 1″ off the ground & 2 second pause at knee + Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 5 second lowering phase x 3 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 75-80%
E.
Three sets of:
Chinups x 10 reps
Front Rack Barbell Lunges x 5 reps each leg
Rest 45 seconds
Performance Power Training
Wednesday, April 10th, 2019
Active Rest Day
7x
Bike 2mins
Jog 2mins
-OR-
HUMPDAY PUMPDAY!!
15 ROUNDS:
5 Cal Bike
5 Sandbag Over Shoulder
5 Squat @BW
10 DB Floor Press AHAP
