Call Us: (720) 443-3962 | Login

Monday March 19, 2018, CrossFit Stapleton – Denver, CO

18
Mar

Monday March 19, 2018, CrossFit Stapleton – Denver, CO

SUBMIT YOUR 18.4 SCORES BY TONIGHT AT 5PM

Click HERE to log into your account and enter your 18.4 Open Score!!! 

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

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

 

B. Every minute, on the minute, for 10 minutes (5 sets of each):

Minute 1 – 5 Hang Squat Snatches

Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

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

Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):

Hang Power Snatch x 2 rep + 1 OHS

 

B. Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 2 Hang Power Snatches + 2 OHS (play with making snatch #2 a hang squat snatch)
Minute 2 – 12 Ring/Bar Rows

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

BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1 – 10 SA-KB OHS (5/arm)
Minute 2 – 10 Pull-Ups

Minute 3 – 10 SA-KB Snatch (5/arm)

 

B. 7min AMRAP:

10 SA-KB Walking Lunge (lock KB overhead – 5/arm)

20 Russian Twists (10/6#)

Leave a Reply