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Saturday January 23, 2015 CrossFit Stapleton- Denver, CO

I’m Doing the Open


Thousands from all over the world will compete in the 2015 Open. Will you?

2015CFGames

Register HERE

 

 

8am CROSSFIT CLASS: 

WOD – Station Relays – Teams of 4:
30 Minutes for total reps
150 m Run w/ Slam Ball (30/20)
Ring Rows
Burpees
Box Jumps (24/20)

* Everyone rotates one station when runner returns
* For Max Reps (make sure to keep cumulative total of each movement)

 

7am BOOTCAMP RX CLASS: 

WOD – Station Relays – Teams of 4:
30 Minutes for total reps
150 m Run w/ Slam Ball (30/20)
Ring Rows
Burpees
Box Jumps (24/20)

* Everyone rotates one station when runner returns
* For Max Reps (make sure to keep cumulative total of each movement)

 

Optional “Open Gym” Workout:

A. Five sets of:

3-Position Clean

(high hang, mid-thigh, 2″ below the knee)

Rest as needed

 

B. Every minute, on the minute, for 12 minutes:

Split Jerk x 2 reps @ 75-80%

Work on perfect footwork and mechanics.

 

C. From 0:00-3:00

2 rounds

10 Overhead squats – 95/65#

10 Toes to bar

From 4:00-6:00

2 rounds

12 Overhead squats – 95/65#

12 Toes to bar

From 7:00-9:00

2 rounds

14 Overhead squats – 95/65#

14 Toes to bar

From 10:00-12:00

16 Overhead squats

16 Toes to bar

– And so-on until failure to complete work in time cap

 

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