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Monday March 13, 2017 CrossFit Stapleton- Denver, CO

Don’t Forget to Submit Your 17.3 Open Scores!!

Follow the LINK to Submit Your Score!

You Have Until 5PM TODAY, Monday March 13th!!!!

 

Happy Monday!!!!

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale,

brace and descend – once more rest is taken at the top, the set is over)

B. Five rounds for time of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

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Fitness-

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat 5×5

followed by…

One set of:

10 @ 13X1 (three second negative) at a slightly heavier load

B. Five rounds for time of:

:30 DU trials

20 Wall Ball Shots

10 Ring Rows (elevate if you can!)

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BOOTCAMP RX CLASS:

A. 5 Rounds for Time:

30 DUs

25 Wall Balls

20 Med-ball twists

15 Med-ball push-ups (hands on outside of med-ball.. chest to ball)

B. NFT:

5 Wall Walks

10 Wall Facing Squat

15 Scap Pull-ups (change grip every 5 reps)

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