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Thursday June 1, 2017 CrossFit Stapleton- Denver, CO

CrossFit Stapleton OPEN GYM Times!!

Monday – Thursday 5am-1pm and 4pm-8pm

Friday 5am-1pm and 4pm-6pm

Saturday 8am-11am

 

Happy Thursday!

CROSSFIT CLASSES:

Performance-

A. Back Squat

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps @ 85-90%

*Set 3 – 1 rep @ 90-95%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 2 reps @ 90-95%

*Set 6 – 1 rep @ 95-101%

Rest 3 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Pull-Ups

10 Kettlebell Swings (32/24 kg)

20 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Back Squat

6×5 (moderate weight increase each set – build to no higher than 60%)

Rest 3 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Burpees

10 Ring Rows

10 Russian Kettlebell Swings

10 Wall Ball Shots

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. 20min AMRAP:

10 Burpees

10 Pull-ups

20 KB Swings

20 Wall Ball Shots

500m run (7/11 & back – from the back door!)

B. 2 Sets – NFT:

5 Wall Walks

10 face up snow angels

10 face down snow angels

:45 sit and reach (try to touch those toes!)

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KIDS TRAINING:

A. Strength/Skill – Shoulder Mobility Intro:

3 Sets – NFT – Coach Led:

:30 High Plank

5 face up snow angels (SLOW)

5 face down snow angels (SLOW)

:30 sit and reach (try to touch those toes!)

B. 10min AMRAP:

10 Wall Balls

10 Russian KB/DB Swings

10 Burpees

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