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Tuesday January 8, 2019, CrossFit Stapleton – Denver, CO

7
Jan

Tuesday January 8, 2019, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

A. Front Squat:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B. Three rounds for time of:
Run 400 Meters
8 Front Squats (135/95)

– Barbell originates from the ground (no racks)

  • Rest 2 minutes between sets

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Fitness –

A. Front Squat:
8 x 4 (moderate # increase each set)

Rest 2 minutes between sets

B. Three rounds for time of:
Run 400 Meters
8 Front Squats (135/95)

– Barbell originates from the ground (no racks)

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BOOTCAMP RX CLASSES:

A. 3 Sets:

5 Dual Rack Goblet Squats @ 42X1

20 HEAVY Med-Ball Russian Twists

30 Front Pumps (no weight)

B. Five rounds for time of:
500 Meter Row
30 Air Squats

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