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Thursday November 3, 2016 CrossFit Stapleton- Denver, CO

2016 CROSSFIT LIFTOFF

– POWERED BY ROGUE –

STARTS TODAY!!!

Two max-effort lifts. One test of overall fitness. The CrossFit Liftoff is an international online weightlifting competition that challenges athletes in their respective weight class or age division.

REGISTER HERE

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

– Rest 2 minutes between sets, and complete a total of five sets.

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Fitness-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps
Minutes 3-4, 9-10 & 15-16: Handstand Wall Runs
Minutes 5-6, 11-12 & 17-18: L-Sit Hold Progression x 45 seconds accumulated time

B. Against a two-minute running clock, complete as many reps as possible of:
3 Hang Power Cleans (light)
6 Push Presses
9 Front Squats
Burpees x Max Reps

  • Rest 2 minutes between sets, and complete a total of five sets.
  • Use the same weight bar for all movements (IE: One bar only)

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BOOTCAMP RX CLASS:

A. Against a 3 minute running clock – AMRAP:

3 Push-ups

6 Burpees

9 Jumpin Squats

  • Rest 3 minutes
  • Repeat 5 times

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