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Tuesday December 27, 2016 CrossFit Stapleton- Denver, CO

Schedule-Change

Last Week of 2016!!

Schedule Changes: New Year’s Eve & New Year’s Day

Saturday New Year’s Eve

7 and 8 am classes! Bring Friends and Family!

Sunday New Year’s Day

CLOSED! No BootCamp

Monday January 2, 2017!! Start 2017 Off Right!! Partner WOD!!

9:30 Class ONLY! Bring Friends and Family!

 

CROSSFIT CLASSES

PERFORMANCE
A. Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique
B. Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups
Note time and weight used.
—————————————————————————–
FITNESS
A. Take 12-15 minutes to work on…
5X5 Hang P. Snatch (3x snatch 2x OHS)
B. Five rounds for time of:
3 Hang Power Snatches (light)
12 Ring Rows
– Note time and weight used.
—————————————————————————–
BOOTCAMP RX
A. 5 Rounds For Time: 
10 Pull-ups
50 DUS
10 (5/arm) Alternating KB/DB Snatches
150m Row
B. 3 Rounds NFT: 
:60 Plank Hold
:30 Rest
:30 Hollow Hold
:30 Rest
:60 Superman Hold
:30 Rest
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