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Friday July 14, 2017 CrossFit Stapleton- Denver, CO

 

Quarterly Baseline WOD Test Day is TODAY!!!

ALL Classes for the day will provide the opportunity to complete the workout!!

Let’s see those improvements!!

 

Happy Testing Day!! Friday!!

 

 

CROSSFIT CLASSES:

Performance-

A. Four Sets:

Back Squat x 6-8 Reps @30X1

– Rest 2 minutes

Weighted pronated-grip pull-ups x 5-7 reps

– Rest 2 minutes

B. “Little Bear” – 3 Sets for Max Load:

5x Barbell Complex

– Rest 2 minutes b/w sets

Complex =

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

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Fitness-

A. Four Sets:

Back Squat x 5 Reps @30X1

– Rest 2 minutes

Pronated-grip ring-rows x 5 reps

– Rest 2 minutes

B. “Little-Baby Bear” – 3 Sets:

5x Barbell Complex

– Rest 2 minutes b/w sets

Complex =

Hang Power Clean x2

Front Squat x2

Shoulder to Overhead x2

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BOOTCAMP RX CLASS:

A. 4 Sets:

3 Super-Man Makers

– Rest 2 minutes b/w sets

Complex =

Push-up + Row (R)

Push-up + Row (L)

Power Clean

Front Squat

Push-Press

B. 3 Sets – For Time:

15 Wall Balls

500m run

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