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Friday September 21, 2018, CrossFit Stapleton – Denver, CO

20
Sep

Friday September 21, 2018, CrossFit Stapleton – Denver, CO

FARMERS MARKET WOD 

THIS SUNDAY. BE THERE!!! 

8 – 9 AM FREE BOOTCAMP In the field at Founders Green

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM

 

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets):
TEMPO Front Squat x 4 rep (moderate weight) @ 22X2

 

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Power Cleans
3 Burpee Box Step-Overs
6 Hang Power Cleans
6 Burpee Box Step-Overs
9 Hang Power Cleans
9 Burpee Box STep-Overs
and so on…

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 BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 6/Arm Half Kneeling Arnold Press @ 21X2

A2. 35 second AMRAP of Strict Pull Ups

A3. 4-6 Rear Foot Elevated Split Squat @ 30X1

 

B. Chuck Norris Bootcamp Edition – 30 Min Cap:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings

Walking Lunge, 50 steps

50 Knees to elbows

50 Dumbbell Push press, 25/15 per hand

50 Banded good morning

50 Wall ball shots, 20/14

50 Burpees

50 Double unders

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