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Friday June 17, 2016 CrossFit Stapleton- Denver, CO

 

 

CROSSFIT CLASSES: 

Performance-

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets

B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (55/35#)

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Fitness-

A. Back Squat
6×6 – build weight minimally (up to  no more then 60%)

  • Focus on technique and range of motion !
  • Rest 2 minutes between sets

B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
15 Wall Ball Shots
15 Russian Kettlebell Swings

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BOOTCAMP RX CLASS:

A. 25min AMRAP:
Small loop run with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (55/35#)

     15 OH Walking lunges w/ med-ball

B. 3min AMRAP

Double Unders!!

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