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Monday March 12, 2018, CrossFit Stapleton – Denver, CO

11
Mar

Monday March 12, 2018, CrossFit Stapleton – Denver, CO

SUBMIT YOUR 18.3 SCORES BY TONIGHT AT 5PM

Click HERE to log into your account and enter your 18.3 Open Score!!! 

DON’T forget to include your most recent ‘split’ time in your entry. This is the time read on the clock after you completed your final set of Double Unders or Singles ! Ask a coach if you need help figuring this out!! Or email tayler@crossfitstapleton.com

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 10 minutes (4 sets):

Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

– Then rest two minutes, and when the running clock reaches 12:00…

 

Every 3 minutes, for 6 minutes (2 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

 

B. Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press (115/75 lbs)

10 Chest-to-Bar Pull-Ups

– Rest 4 minutes, and when the running clock reaches 8:00…

 

C. Complete as many rounds and reps as possible in 4 minutes of:

10 Ring Dips

10 Burpees

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Fitness-

A. Every 2 minutes, for 10 minutes (4 sets):

Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

 – Then rest two minutes, and when the running clock reaches 12:00…

 

Every 3 minutes, for 6 minutes (2 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

 

B. Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press (115/75 lbs)

10 Chest-to-Bar Pull-Ups

– Rest 4 minutes, and when the running clock reaches 8:00…

 

C. Complete as many rounds and reps as possible in 4 minutes of:

10 Ring Dips

10 Burpees

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 10 minutes of:

10 Handstand Push-Ups (or L-Seated Presses)

10 Pull-ups (or Ring Rows)

– Rest 4 minutes, and when the running clock reaches 14:00…

 

B. Complete as many rounds and reps as possible in 10 minutes of:

10 SOLID push-ups

10 Burpees Box Jumps (extend hip!)

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