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Thursday September 22, 2016 CrossFit Stapleton- Denver, CO

HEADS UP!

Pumpkin Games

We will be announcing WODs throughout

the day for the 2016 Pumpkin Games

THURSDAY (TODAY) on Instagram!!

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If you haven’t done so already, please go like us @CFSDenver! 

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WOD #1 will be released at 9AM 

WOD #2 will be released at Noon 

Floater (WOD #3) Will be released at 3PM 

WOD #3 – Secret Finale WOD (the name only) at 5PM

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GET WITH YOUR TEAM AND START GAME PLANNING!

 

CROSSFIT CLASSES: 

Performance-

A. Take 15-20 minutes to build to today’s 1-RM Snatch

– Shoot for no more than 5-6 working sets

B. Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

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Fitness-

A. Take 15-20 minutes to cycle through 5-6 sets:

3x Hang Power Snatch + 1 OHS (after final snatch)

– Can increase load each set if form stay SOLID!

B. Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Hang Power Snatch x 3 reps @ light/moderate load

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BOOTCAMP RX CLASS:

A. 20min EMOM:

Even – 30 DUs (or 40 Mtn. Climbers)

Odd – 8/arm DB/KB Snatch (12 total) 

B. Find your 1RM – 

Box Jump Height!!!!

– Allot about 15 minutes here

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