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Monday March 14, 2016 CrossFit Stapleton- Denver, CO

 freestyle

Bar Muscle-up Progression Part #1


CROSSFIT CLASSES: 

Performance-

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

B. Three sets for max reps of:
60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

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Fitness-

A. Every minute, on the minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

B. Three sets for max reps of:
60 seconds of Push Press
60 seconds of Box Jumps or Step-Ups
60 seconds of Rest

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BOOTCAMP RX CLASS:

Fight Gone Bad – Three rounds of:

:60 Wall-ball (20/14)

:60 KB Sumo deadlift high-pull (35/20)

:60 Box Jump (24”/20”)

:60 DB Push-press (30/20)

:60 Row (Calories)

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