Call Us: 315-489-7445 | MyZone Member Login

Monday June 9, 2014 CrossFit Stapleton- Denver, CO

 

NEW to CrossFit Stapleton:

THE WEEKLY BUCKET LIST

Are you looking for “extra work” to do  during the week??

We will post a new task every week for you to complete…

tayyy

This Weeks Bucket List: 

*This is done on your own time… 

A. Back Squat -build to a max


Rest 5 min.


B. Back Squat @ 30X0 AMRAP @ 85% of A. -single set

Notes:
-Post scores to CF Whiteboard, & whiteboard in S & C room.
-Requirements: 1RM body weight back squat is required to perform this test. You must be able to back squat your body weight for at least 1 repetition.
-Complete this in addition to your normal program and regimen for this week. Do not do this “instead of” normal class programming.                        Think of  this as an  “addition to” your normal training routine.

-Make sure you follow the prescribed tempo 30X0, otherwise it does not count.
-Questions? No problem, we are here to help. Just email emilio@crossfitstapleton.com

 

 

CROSSFIT CLASSES: 

  1. Power Snatch x1 + Hang Power Snatch (from knee) x1 + Hang Power Snatch (from hip) x 1 

              – Build to a heavy single in 10-12min (don’t drop bar after PS or set is terminated)

AMRAP- 10min (80-90%)

2 Wall Walks

8 Box Jump step downs (24″/20″)

200m Row

BOOTCAMP RX CLASS: 

WOD 8 rounds for time
5 C2B Pull ups
100 Yard Sprint
10 Goblet Squats (55#/35#)
100 Yard sprint
– Rest 30 seconds

 

Leave a Reply

*

captcha

Please enter the CAPTCHA text