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Friday July 13, 2018, CrossFit Stapleton – Denver, CO

12
Jul

Friday July 13, 2018, CrossFit Stapleton – Denver, CO

Outdoor Sunday Bootcamp REMINDER 

Don’t forget EVERY Sunday throughout the summer our 8AM bootcamp (outside at the Central Park Soccer Fields) is FREE for YOU, your friends and your family members. 

Bring your friends who you have been trying to convince to try to the gym! We will have them sign a digital waiver and show them how we do things at CFS summer bootcamp. 

See you Sunday! 

 

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep

Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.

 

B. For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Power Clean x 1 rep + 1 Front Squat 

B. For time:
Row 1500 Meters
15 Power Clean (from the floor!)
30 Rolling Pistols (OR Bowlers Lunges) 

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BOOTCAMP RX CLASS:

A. 4 Rounds – 15 minutes

8/leg Front Foot Elevated Split Squat @22X0

10 Zottman Curl @2121

10 meter forward + reverse plank walkout with feet on slider

 

B. Crossfit Open 17.2

12 Minutes of

2 rounds of

50 Ft weighted walking lunges

16 Toes to bar

8 Dumbbell Power Cleans

 

Then two rounds of

50 ft weighted walking lunges

16 Bar Muscle Ups/Pull Up + Push Up

8 Power Cleans

 

C. 1 Min ALL OUT ASSAULT BIKE TEST

Sprint all out for one minute

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