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Friday November 6, 2015 CrossFit Stapleton- Denver, CO

 

nov

HAPPY NOVEMBER BIRTHDAY MONTH!! 

Stef F – 3rd

Jonathan B – 5th

Jason H – 11th

Sarah MP – 17th

Jenn J – 25th

We foresee birthday burpees in your future…

CROSSFIT CLASSES: 

Performance-

A. Three sets of:

Bench Press x 6-8 reps @ 20X0

Rest 15-20 seconds

Dynamic Push-Ups x 10-12 reps @ 10X0

Rest 2-3 minutes

B. Against a 4-minute running clock, perform the following:

Row 500 Meters

20 Wall Ball Shots

Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

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Fitness-

A. Three sets of:

Dumbbell Bench Press x 8-10 reps @ 30X0

Rest 45 seconds

Kettlebell Swings x 20-25 reps

Rest 45 seconds

Elbows to High Plank x 10 reps

Rest 45 seconds

Ring Row x 8-10 reps @ 3111

Rest 45 seconds

B. In teams of two, with only one partner working at a time, complete four sets each for time of:

Row 500 Meters

20 Wall Ball Shots

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BOOTCAMP RX CLASS: 

Partner WOD (Intervals!) – 5 alternating sets each of: 
10 DB Thrusters (30/20)
20/15 Calorie Row (men/women)
10 Burpees over Rower

MyZone: Sprint/ Red

*One partner working at a time, complete entire set before switching
*Score is total team time

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BUMPER’S CLUB HOMEWORK: 

Dynamic Effort

Hang snatch pull, flat footed, 3-3-3-3-3 @ 70% of 1RM snatch

Hang power snatch, 3-3-3-3-3 @ 60% of 1RM snatch

Strict chest to bar pull-ups, 3 x max rep sets

EMOM x 12 min, alt:

Evens- 1 x hang power snatch + 1 x hang snatch + 1 x snatch balance @ 70% 1RM snatch

Odds- 10 toes to bar

Accumulate 3 minutes in weighted superman hold @ 5#(2 1/2#) plates

*Hold plates in hands as they are extended out in front of head for superman hold

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