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Monday May 18, 2015 CrossFit Stapleton- Denver, CO

MEMORIAL DAY SCHEDULE

murph

This upcoming weekend we will have a revised schedule for the Memorial Day Weekend…

Please be sure to check ZP for class schedule!

Friday 5/22- NO 5:30pm class

Saturday 5/23- ONLY 8am Class (TEAM STYLE MURPH!)

Sunday 5/26- NO CLASS

Monday (Memorial Day) 5/27- 6am and 9:30am class ONLY

Check out the full schedule HERE

CROSSFIT CLASSES: 

Performance- 

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

– Rest 2 minutes between sets.

B. Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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Fitness- 

A. Three rounds of:

Back Squat x 8-10 reps @ 3011

(same weight as you used on April 30, 2015)

Rest 60 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

B. Four sets of 3-minute sprints of either:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

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BOOTCAMP RX CLASS: 

3 Rounds for Total Reps:
1 Minute Ball Slams (30/20)
1 Minute Russian Twists (30/20)
1 Minute Situp and Presses (30/20)
1 Minute DUs (sub attempts or jumping squats)
1 Minute Rest
MyZone: Pace/ Yellow

Rest 3 minutes… then…

AMRAP 14 Minutes:
400m Run
10 Wallballs (20/14)
10 Renegade Rows (30/20)

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