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Thursday October 27, 2016 CrossFit Stapleton- Denver, CO

2016 CROSSFIT LIFTOFF – POWERED BY ROGUE

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.

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CROSSFIT CLASSES: 

Performance/Fitness-

A. Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

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BOOTCAMP RX CLASS:

A. 5min AMRAP:

5 Pull-ups

10 Mountain Climbers

  • Rest 5 minutes

B. 5min AMRAP:

5 Toes to Bar

10 Push-ups

  • Rest 5 minutes

C. 5min AMRAP:

5 KB Swings

10 KB Push Presses (5/side)

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