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Thursday March 17, 2016 CrossFit Stapleton- Denver, CO

UPDATE SHOW: PRE-16.4 INTERVIEW WITH KATRIN DAVIDSDOTTIR

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Ahead of Thursday’s Live Announcement of Open Workout 16.4, Pat Sherwood catches up with the 2015 Fittest Woman on Earth, Katrin Davidsdottir, via Skype. Immediately following the workout announcement, Davidsdottir will go head to head with last year’s bronze medalist, Sara Sigmundsdottir. Tune in for the Pre-Show at 4:45 p.m. PT, and the announcement at 5 p.m. PT, at games.crossfit.com.

See the interview HERE

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DONT MISS OUR ST.PARTYS DAY THEMED VIEWING PARTY!

Tonight – Frome 6-7PM

THERE MIGHT BE GUINNESS.

 

CROSSFIT CLASSES:

Performance-

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 @ 87%
(athletes are allowed only on 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. For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

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Fitness-
A. Every 2 minutes, for 10 minutes (5

sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B. For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots
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BOOTCAMP RX CLASS:

A. For Time:
40 Wall Ball Shots
400 Meter Row
40 Burpees
400 Meter Row
40 Wall Ball Shots

Plank Off!!!
– See who can hold the longest plank!!!
– Record time
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