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Friday September 18, 2015 CrossFit Stapleton-Denver, CO

My Zone Wrap-up Party!!! TONIGHT!

WINNER

Friday (TONIGHT) 9/18

6pm

Bar Louie (Northfield) 

8332 Northfield Blvd, Denver, CO 80238

Come on out to hear who the top 10 finishers were in our Summer MyZone Challenge…

We will announce our overall winners and raffle off all of our amazing prizes!

Be there!!!

Beer and delicious food will be going down…

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs – hang power snatch is ok too)

14 Toes to Bar

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Fitness-

A. Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Overhead Squat x 5-6 reps @ 3111

Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111

Minute 3 – Prone Plank from Elbows x 45 seconds

Minute 4 – Prone Leg Lift x 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:

14 Alternating Single-Arm Dumbbell Snatches

14 Toes to Bar

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

BOOTCAMP RX CLASS: 

4 Interval Sets:  
Round 1-75-80% (warmup round)
Round 2-80% – Yellow
Round 3-90% – Yellow/ Red
Round 4-100% effort – RED
of:
250m row
7 Burpees
7 Pullups (advanced: chest to bar / sub ring rows)
7 Heavy Goblet Squats (55/45)
40 DU’s
rest/walk 2min btw sets

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