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Tuesday April 21, 2015 CrossFit Stapleton- Denver, CO

Barbell Quickies | Feat. Kelly Starrett | MobilityWOD

Overhead, first rib, and barbell quickies.

Who doesn’t have time for a quickie?

Get on that Mobility people!

CROSSFIT CLASSES:
Performance-

A) Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

– Rest 2 minutes between sets.

 

B) Every minute, on the minute, for 6 minutes:

6 Thrusters (115/75 lbs)

6 Burpees Over the Barbell

– If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

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Fitness-

A) Three rounds of:

Back Squat x 10 reps @ 3011

– Rest 60 seconds

Dumbbell Bench Press x 10 reps @ 2011

– Rest 60 seconds

V-Ups x 20 reps

– Rest 60 seconds

 

B) Every minute, on the minute, for 6 minutes:

6 Thrusters

6 Burpees Over the Barbell

– If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
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BOOTCAMP RX CLASS:

A) WOD – AMRAP 12:


150m Run


10 Prison Squats (45/35)


20 DB Push Press (30/20)


– MyZone: Pace/ Yellow

 

 

– Rest: 3-4 minutes.. then..

 

 

B) For Time: 10-9-8-7-6-5-4-3-2-1


KB Snatches (55/35) (total/not per arm)


KB Swings (55/35)


Pullups


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