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Tuesday August 25, 2015 CrossFit Stapleton- Denver, CO

End of Summer 14er Adventure

with Coach Richard James Jura!

mt. dier

Details:

– September 4th (Monday)

– Leaving CFS at 5am SHARP

– Mt. Bierstadt (‘easy’ 14er)

– Required gear list (contact RJJ for details) 

Join the fun! Email richard.jura@gmail.com for more details/questions…

Finish off your summer on a ‘high’ note!

 

CROSSFIT CLASSES: 

Performance-

A. Take 15-20 minutes to build to a 1-RM Strict Shoulder Press

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Hang Power Cleans (135/95 lbs)

10 Pull-Ups

15 Hand-Release Push-Ups

C. Three sets of:

Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds

———————————————————————————————————————

Fitness-

A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 20X1

Station 2 – Russian Step-Ups x 10 reps each leg

Station 3 – Weighted Prone Plank x 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Alternating Dumbbell Snatches

15 Push-Ups

C. Three sets of:

Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD – 5 Rounds for Time:
10 Wallballs (20/14)
150m Run
20 DB Push Press (30/20)
MyZone: Pace/ Yellow

Rest 3-4 minutes.. then…

10 Rounds for Time:
7 Burpees
7 KB Swings (55/35)
20 Double Unders (sub stick jumps/double=1)
MyZone: Pace/ Yellow

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