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Tuesday July 19, 2016 CrossFit Stapleton- Denver, CO

2014 Reebok CrossFit Games – Individual 21-15-9 Complex Men Heat 3

2014 Reebok CrossFit Games – Individual 21-15-9 Complex Women Heat 4

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CROSSFIT CLASSES: 

Performance-

From the 2014 CF Games – OHS 1RM & ‘21-15-9 COMPLEX

A. Build to a 1RM OHS in 20 minutes- 8 Sets:

5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

50-55-60-70-75-85-95-101%

B. For time:
8 deadlifts (135/95)*
7 cleans (135/95)
6 snatches (135/95)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (135/95)
5 cleans (135/95)
4 snatches (135/95)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (135/95)
3 cleans (135/95)
2 snatches (135/95)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Time Cap: 7 minutes

* They used 155 / 115 lb….

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Fitness-

A. Build to a 1RM OHS in 20 minutes- 8 Sets:

6×5

– Build to ‘moderate’ x5

B. For time:
8 deadlifts
7 cleans
6 snatches
8 banded pull downs
7 ring rows
6 dips
6 deadlifts
5 cleans
4 snatches
6 banded pull downs
5 ring rows
4 dips
4 deadlifts
3 cleans
2 snatches
4 banded pull downs
3 ring rows
2 dips

Time Cap: 7 minutes

– Pick a weight for the deadlifts/cleans/snatches that you can move WELL!

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Competition-

– Same as CF Class! #gamesweek

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BOOTCAMP RX CLASS:

A. 8min AMRAP:

10 KB OHS (5/arm)

150m run

B. For time:

27 SA-KB Thrusters (split as evenly as possible between R/L arm!)

12 Pull-ups

21 KB Thrusters

9 Pull-ups

15 KB Thrusters

6 Pull-ups

9 KB Thrusters

3 Pull-ups

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