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Tuesday June 2, 2015 CrossFit Stapleton- Denver, CO

7 Week Mobility Challenge

| 7 Green Lights |

Day 5

 

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%

Build over the course of the 10 sets.

B. Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders

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Fitness-

A. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)

B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges

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BOOTCAMP RX CLASS: 

WOD
AMRAP 8 Minutes
150m Run
40 Mountain Climbers
10 Burpees
MyZone: Sprint/ Red

Rest 3 minutes… then…

AMRAP 8 Minutes
20 Double Unders (sub stick jumps)
20 Squats
20 Situps
MyZone: Sprint/ Red

Rest 3 minutes… then…

AMRAP 8 minutes
10 Calorie Row
10 DB Thrusters (30/20)
10 Toes to Bar (sub levers)
MyZone: Sprint/ Red

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