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Thursday April 13, 2017 CrossFit Stapleon- Denver, CO


Don’t Forget About Bumper’s Club TONIGHT at 6PM with Greg and Rich!!

Bumper’s Club is scheduled for every Tuesday and Thursday evening at 6pm!!

This is a Guided Lifting Class that is for ALL skills levels and focuses on lifting technique and has no Metcon apart of the class.  

Saturdays Open Gym and Bumper’s Club with Kayla is another great opportunity to work on any homework Greg an Rich may give during Tuesday/Thursday Bumper’s Club and get support from Kayla.

Come Check It Out! 


Happy Thursday!!


A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale,
brace and descend – once more rest is taken at the top, the set is over)

B. Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat 6×3

B. Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Cleans (light load) (or pull from the floor if you can!)
A. For time:
1000m row
Then 21-15-9:
Wall Balls
Ball Slams
Toes to Bar
1000m row

B. Coaches Choice –
Core Cash-out

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