Join us SATURDAY, APRIL 20TH @ 10:00 AM for a fun and friendly workout everyone can do WITH a weighted backpack!
DETAILS
Bring a family member or friend for a FREE AND FUN workout on 4/20!
We’ll be Rucking (walking with a weighted backpack) to Snack Attack for some FREE BEER and discounted breakfast burritos ($4.99)!
First Sufferfest beer is FREE for our 21+ participants!
SnackAttack will also be offering additional $2 Old Aggies and $4 Sufferfest beers for anyone interested!
ALSO enter a drawing for a FREE CrossFit DNR membership! *NEW members only*
WEIGHTED BACKPACKS
Males=20lbs/bag
Females=10lbs/bag
$1 bricks (5 lbs. each) can be purchased at Home Depot.
Freedom WOD Classes
Warm Up: 6 Mins
5 Min Circuit
15 Banded Pass Throughs
9 Snatch Grip Deadlift
6 Hang High Pulls
3 Power Snatch
Mobility: 8 mins
3 min /side Quad Smash
1 min /side Calf Smash
Strength: 15 Mins
Loading Week
Snatch
5×3 @ 80-85%
Metcon : 16 min cap
10 DB Snatches 50/35
400 M Run
20 DB Snatches 50/35
400 M Run
30 DB Snatches 50/35
400 M Run
40 DB Snatches 50/35
400 M Run
Elite Competition Class
Conditioning
“Tres Leches”
On the 0:00… “Tres Leches” Part #1:
30 Clean and Jerks (225/155)
On the 10:00… “Tres Leches” Part #2:
30 Deficit Kipping HSPU (6″/4″)
30 Bar Muscle-Ups
On the 20:00… “Tres Leches” Part #3:
1 Mile Run
Track all three completion times. Score for the day is the sum of the three. Every second counts.
Performance Power Training
Tuesday, April, 16th, 2019
Jet Fuel:
Tabata alternating (8mins):
Jumping lunge/Shuttle Run(short. Just down and back for 20 seconds)
A bunch a Bandy Hamstring curls and a
Hip Circle Party
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Banded assisted Deadlift (future deadlifts)
Max 1
1XAMRAP @80%
**Compare to March 19th**
GainCity:
Front Squat
3×10
Hip Circle Sled Drag
3x100m
Afterburner:
5 min AMRAP:
3 Power Clean
6 Front Racked Step-ups (low box)
9 Lateral Bar Hops
Rest 3 mins:
3 min AMRAP:
1 Power Clean
4 Front Rack Step ups (low box)
6 Lateral Bar Hops
