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Monday April 27, 2015 CrossFit Stapleton- Denver, CO

MASTERS QUALIFIER (ONLINE REGIONALS)

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Check out the leader board to see how Emilio did in the Masters Qualifier over the weekend!

Masters 40+ Leader board

Emil

What a stud… We are so proud of you Emilio!

CROSSFIT CLASSES: 

Performance

A) Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean

Goal is to use the same or more weight than was used on April 6, 2015.

B) For time:
Row 500 Meters

When the clock reaches 4 minutes…

C) For time:
30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

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Fitness-

A) Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds

B) For time:

Row 500 Meters

When the clock reaches 4 minutes…

C) For time:
30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

———————————————————————————————————–

BOOTCAMP RX CLASS: 

Partner Interval WOD – 5 sets:

30 DU’s (sub mountain climbers)

20 Ball slams (30/20)
15 Goblet Squats (55/35)

10 HR Pushups
5 Burpees
MyZone: Sprint (as fast as possible) – RED


*One partner works, the other rests
*Score is total time as team it takes for each to complete 5 rounds

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