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Thursday February 22, 2018, CrossFit Stapleton – Denver, CO

21
Feb

Thursday February 22, 2018, CrossFit Stapleton – Denver, CO

PLEASE JOIN US TONIGHT AT 6PM For our FIRST 2018 Open Viewing Party

WHAT – See the LIVE Announcement of 18.1 on our big screen 

WHEN – TONIGHT 6PM (Sharp) 

WHY – See Games Athletes complete 18.1 on the big screen, chill with your fellow CFS athletes, then watch Richard James Jura complete 18.1 LIVE, get PUMPED for the FIST Open WOD of the 2018 season

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

– Build over the course of the 10 sets to something heavy.

– A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

 

B. Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):
2 Above the Knees ‘Shrugs’ + 1 Power Clean

– Build over the course of the 10 sets to something heavy.

  • A Clean Shrug is a FAST Second Pull from above the knees through the hip – reach extension and maintain extended elbows (work on SPEED through the middle)

 

B. Five rounds for time of:
400 Meter Run
6 Power Clean + Push Press
12 Jumping C2B w/ controlled negative (-:02) OR Pronated Grip Ring Rows

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Five rounds for time:

500m Row

5 DB Man Makers

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

 

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