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Tuesday February 14, 2017 CrossFit Stapleton- Denver, CO

Happy Valentine’s Day!!

valentine_s_wallpaper-other

Bring Your Honey and Have Some Fun with Elizabeth!!

Benchmark Time!!

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):

Power Clean + Split Jerk

Build over the course of the 10 sets to something heavy.

B. “Elizabeth”- Complete rounds of 21, 15 and 9 reps for time of:

Power Clean (135/95 lbs)

Ring Dips

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):

2x Hang Power Clean + 1x Push Jerk

B. Complete rounds of 21, 15 and 9 reps for time of:

Hang Power Clean

Box Dips or Push-ups

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Competition-

A. Every two minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B. Three rounds @ 80-85% of:

10-12 Kipping Handstand Push-Up

50 Double-Unders

3-5 Bar Muscle-Ups

For each of these movements, work on movement efficiency – make these as

effortless as possible.

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BOOTCAMP RX CLASS:

A. 21 – 15 – 9 – 15 – 21: For Time –

Kcals (on the bike or rower)

Burpees

Air Squats

B. Coaches Choice Core WOD

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