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Tuesday December 18, 2018, CrossFit Stapleton – Denver, CO

17
Dec

Tuesday December 18, 2018, CrossFit Stapleton – Denver, CO

ON THE SIXTH DAY OF SAVINGS, TAYLER MADE SURE ALL ATHLETES RECEIVED…

This GREAT photo of cowgirl Tayler AND $20 T-SHIRTS*, 30% OFF PROTEIN BAGS*, A PRE-WORK-OUT SAMPLE*, FREE 3” STICKERS, GIFT CARDS FOR THEIR FRIENDS, AND A FULL VERY DISCOUNTED YEAR.
* = MUST BE REDEEMED ON THAT DAY.

Athletes who attend classes today will receive discounted offer if purchased TODAY!

Other Notes –

Membership Offers, Gift Cards, Personal Training sessions (anything not related to the retail store), etc. can be purchased or redeemed at ANY time before the end of December 2018.

 

 

CROSSFIT CLASSES:

A. EVERY 2MIN on the 2MIN (for 14MIN) Front Squat:

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

– Rest 2 minutes between sets 

 

B. For Time:

Run 400 Meters

40 KB Swings (55/35#)

40 SA-KB Thrusters (55/35 – 20/side)

40 KB Swings

Run 400 Meters

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Fitness –

A. Front Squat:

3 X 7 

– Rest 2 minutes between sets 

 

B. For Time:

Run 400 Meters

40 RUSSIAN KB Swings

40 SA-KB Thrusters

40 RUSSIAN KB Swings

Run 400 Meters

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BOOTCAMP RX CLASSES:

A. 3 Rounds:

– 8 DB Z Press @ 21X2
– 10 DB Glute Bridge Floor Press

– 2/side DB Turkish Get Up

– :20-30 chin over bar hold

 

B. 20 Min AMRAP:

9 Cal Row

9 Dual KB Snatch

15 Cal Row

15 Dual KB Snatch

…increase by 6 each round

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