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Monday July 23, 2018, CrossFit Stapleton – Denver, CO

22
Jul

Monday July 23, 2018, CrossFit Stapleton – Denver, CO

Farmers Market Reminder 

THANK YOU to all who came out to support our booth at the Stapleton Farmers Market (in town center) on Sunday! 

We had a BLAST. 

Please mark your calendars for the following dates and come on out again to hang with us at the Market the rest of the summer! 

Sunday 7/29 

Sunday 8/26

Sunday 9/23

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

 

B. Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps

 

B. Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups (Banded Assist Option)

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BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

 A. For Time:

800 Meter Run

25 Toes to Bar

25 Overhead walking lunge

5 Rope Climbs OR 10 Chest to bar Strict Pull Ups/Ring Row

20 Toes to Bar

20 Overhead walking lunge

4 Rope Climbs OR 8 C2B Strict Pull Ups/Ring row

15 Toes to Bar

15 Overhead walking lunge

3 Rope Climbs OR 6 C2B Strict Pull Up/Ring Row

10 Toes to Bar

10 Overhead walking lunge

2 Rope Climbs OR 4 C2B Strict Pull Up/Ring Row

5 Toes to Bar

5 Overhead walking lunge

1 Rope Climbs OR 2 C2B Strict Pull Up/Ring Row

100 Double Unders

 

~~Rest 3~~

 

B. 10 Min AMRAP

10 Dumbbell Power Clean

10 Dumbbell Push Press

10 Meter Dumbbell Overhead Walk

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