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Monday October 22, 2018, CrossFit Stapleton – Denver, CO

21
Oct

Monday October 22, 2018, CrossFit Stapleton – Denver, CO

BEYOND THE WHITEBOARD – WOD LOGGING APPLICATION

PLEASE join CrossFit Stapleton on CrossFit BTWB!

The Member Code for CrossFit Stapleton is:

STAP584

You’ll need this Member Code when signing up for CrossFit Stapleton.

GET STARTED HERE

If you already have a CrossFit btwb account you can keep that account by switching gyms on the site. You’ll still need to know the Member Code for the gym when changing gyms (STAP584). 

Just follow these instructions to switch your gym: How do I join my affiliate gym?

ON THAT STRUGGLE BUS? Check out the BTWB help page HERE

CROSSFIT CLASSES: 

Performance- 

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

B. Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1

C. Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

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Fitness-

A. Every 3 Minutes for 21 Minutes: 

3 Back Squat 

  • 5 Air Squats 

C. Against a 2-minute running clock, perform the following:
10 Calorie Assault Bike or Row 200 Meters
Max Reps of Hang Squat Cleans

– Rest 2 minutes between sets, and complete a total of three sets.

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