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Monday April 6, 2015 CrossFit Stapleton- Denver, CO



To all of those who competed in this years CF Open at CFS.

I hope you all enjoyed yourself and proved to yourself that you are all just a BIT stronger then you give yourself credit for. We are all SOOO proud of you for taking the plunge and registering.

We hope you took a well deserved ‘rest/recovery’ week and we hope that you are ready to get back in the gym and hit it again this week. Please don’t feel like you need to hit it hard immediately… just get in the gym and move!

Congrats on a job well done… The custom leader board will not load on the games site at the moment, but click this link to manually go in and check out how out athletes did!




A. Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B. Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders



A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

B. Three rounds for time of:
5 Renegade Rows
10 Strict Pull-Ups
20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right



Tabata That!
For Lowest Score:
Calorie Row (8x)
Goblet Squats (55/35) (8x)
HR Pushups (8x)
Toes to Bar (8x)
Pullups (sub banded or ring rows) (8x)
MyZone: Sprint/ Red when working

Score each exercise separately
Rest 1 Minute between exercises

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