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Tuesday May 31, 2016 CrossFit Stapleton – Denver, CO

Murph Scores image

Greeat work on Murph yesterday!!!!

Rest up this week.

CROSSFIT CLASSES:

Performance/Fitness-

A. Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111

  • Use the time between sets to stretch calves and hip flexors.

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups (If you did Murph sub w/ box jumps)

10 Strict Pull-Ups (If you did Murph sub w/ Russian Twists)

20 Russian Kettlebell Swings

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Competition-

A. Take 10-15 minutes to build to a heavy Snatch

(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B. For 20 minutes, perform the following movements every odd and even minute:

Even Minutes: Power Snatch x 3 reps @ 70-75% of today’s 1-RM

Odd Minutes: Bench Press x 3 reps @ 75-80% of today’s 1-RM

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 15 minutes of:

15 Push-ups (If you did Murph sub w/ Russian Twists)

15 Pull-Ups (If you did Murph sub w/ box jumps)

15 KB Swings (American)

150 DUs (sub = 300 SUs or 2 min DU practice)

B. 3 Rounds for Time:

400m run

40 sit-ups

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