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Friday May 25, 2018, CrossFit Stapleton – Denver, CO

24
May

Friday May 25, 2018, CrossFit Stapleton – Denver, CO

REGIONALS UPDATE 

 

Top 5 Men in the East Region

 

Top 5 Women in the East Region

 

Top 5 Men in the Europe Region

 

Top 5 Women in the Europe Region

 

Top 5 Men in the South Region

 

Top 5 Women in the South Region

 

 

CROSSFIT CLASSES:

Performance-

A. Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

– Rest until relatively recovered, and then…

B. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

 

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

———————————————————————————————————————

Fitness-

A. Three rounds for time of:
15 Deadlifts
:60 DU attempts (or 150 singles)

– Rest until relatively recovered, and then…

B. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. 3 Rounds:

10 Meter Front Rack KB Lunges (2 Heavier KB)

10 Meter Plank Walkout with feet on sliders

20 Second HS Hold

8 Row to External Rotation (light)

 

B. 5 rounds (25 minute Cap):

10 Toes to bar

21 Overhead walking lunges (45/25)

500 meter row (Must increase effort on rower each round)

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