Call Us: 315-489-7445 | Member Login

Tuesday July 11, 2017 CrossFit Stapleton- Denver, CO

Come Join CFS Happy Hour July 28th at 6:30pm

Cheluna Brewing Company
Stanley Marketplace
2501 Dallas Street, Aurora, CO 80010

We have SO MANY New Members

Come Meet Your Fellow CFSers!!

CROSSFIT CLASSES:

Performance-

A. For the following 20 minutes, increase the loading on the barbell each set,

allowing the initial positional work to help you build into heavy loading for

your full snatches from the floor.

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

– Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

– Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 9 minutes of:

3 Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

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

Fitness-

A. Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x3

– Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x3

– Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x2

B. Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches

6 Overhead Squats (use PVC if necessary)

9 Burpees

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

Bumper’s Club – TBD

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

BOOTCAMP RX CLASS:

A. 18min AMRAP:

9 Kcals (Bike)

18 KB OHS (9/arm)

21 Burpees

B. 3 Sets NFT:

3 Wall Walks

3/arm Turkish Get-Ups

:45 Superman Hold

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

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text