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Thursday March 16, 2017 CrossFit Stapleton- Denver, CO

Remember!!!

Thursday Night Watching Party For

17.4 Open WOD!!!!!!!!!!!!

This Is Our 4th Week in the Open!!! Only 17.4 and 17.5 Left!!!

Come Watch 17.4WOD Announcement With Your Fellow CFS Members!!

Starts at 6PM!!

After the 17.4 WOD is Announced,

Matt S. Will Be Sacrificed For Your Viewing Pleasure!!!

Kill 17.4!!!!!! GOOOOO MATT!!!!!

 

 

CROSSFIT CLASSES:

Performance-

A. For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

-Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

 

B. Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters

15 Burpee Box Jump-Overs (24″/20″)

– These should be high intensity, sprint sets.

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Fitness-

A. For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):

High Hang Power Snatch x 3 reps @ LIGHT (speed at efficiency focus)

-Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

High Hang Power Snatch x 1 + 1 OHS rep @ LIGHT AGAIN (work on getting that butt below parallel comfortably)

 

B. Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters

15 Burpee Box Jump-Overs (24″/20″)

– These should be high intensity, sprint sets.

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BOOTCAMP RX CLASS:

Every 7 minutes for 42 minutes (6 sets):

500m run (sprint!)

20 Burpees (to a target)

5 Wall Ball Shots (Heavier than you usually use – its ONLY 5)

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