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Tuesday May 3, 2016 CrossFit Stapleton- Denver, CO

FINALLY – Our ‘Month O’ Pull-ups’ is OVER!

Great work everyone. I hope you all surprised yourselves with the total number of pull-ups you were able to accumulate over the course of the month. MANY of your pull-ups look significantly stronger now!!! Awesome work!

CONGRATS to Matt J for taking the cake – 2282 REPS!!!!!!

2000+ Club = Matt J, Kim, Dave, Tay 

1000+ Club= RJJ, Gerrit, Matt 

#allofthepullups

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Finishing up our final set… #thankgoodnessitsover

CROSSFIT CLASSES: 

Performance-

A. Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

B. Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

C. Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

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Fitness-

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds

B. Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

C. Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

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Competition-

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

B. Every two minutes, for 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

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BOOTCAMP RX CLASS:

A. 12min EMOM:

Minute 1 – :30 HS Hold

Minute 2 – :30 Wall Squat (back to wall) Hold

Minute 3 – :30 Rang from the rig (super active shoulders)

B. Four rounds for time of:
Run 400 Meters
12 Alternating Single-Arm Dumbbell Snatches

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