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Monday February 20, 2017 CrossFit Stapleton- Denver, CO

CROSSFIT OPEN COUNTDOWN!!

HINT #1 !!: YOU HAVE BEEN WARNED!!

Have you Registered Yet?!?!

You have 4 MORE DAYS Until The Open Begins!!

 

****There will be NO Yoga this Evening at 6:05pm*****

CROSSFIT CLASSES:

Performance-

A. For the following 20 minutes, increase the loading on the barbell each set,

allowing the initial positional work to help you build into heavy loading for your

full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Kettlebell Swings (32/24 kg)

15 Strict Handstand Push-Ups

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Fitness-

A. Every 90 seconds, for 6 minutes (4 sets):

High Hang Power Snatch x 3 (light)

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x2 + 1x OHS (light – same # as before)

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x2 (full squat)

B. Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Kettlebell Swings

15 L-Seated DB Presses

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BOOTCAMP RX CLASS:

A. Every 90 seconds, for 6 minutes (4 sets):

15 Wall Balls

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

20 Box Jumps

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

25 Push-ups

B. Every 6 minutes, for 18 minutes (3 sets), for times (start heat #2 on the 3

minute mark):

50 Kcal Assult Bike

10/arm DB/KB Snatches

10/arm DB/KB Presses (strict)

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