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Tuesday March 21, 2017 CrossFit Stapleton- Denver, CO

 

Bumper’s Club Coming Tuesdays and Thursdays!!

Bumper’s Club is a Barbell Club that Rich and Greg will coach at 6pm on Tuesdays and Thursdays starting March 28th and March 30th!! These will be guided classes in building skill, technique and comfort-ability with lifting heavier weights.

All skills levels are welcome and invited to come try out these classes!!

There will be No Metcon, Only Lifting!!

Bumper’s Club will replace the 6pm CrossFit classes on Tuesdays and Thursdays!!

In Addition!!

Kayla coaches Open Gym and Bumper’s Club on Saturdays from 8-10am. This may be another great time to work on lifting and/or complete homework given by Rich and Greg on Tuesdays and Thursdays during the guided Bumper’s Club.

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):

Snatch Lift-Off + Snatch

– Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first

portion of the snatch, from the ground to the knees. Keep your torso angle consistent

through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After

your lift-off, reset and perform a full snatch.

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

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Fitness

A. Every 2 minutes, for 20 minutes (10 sets):

Snatch Lift-Off + Hang Power Snatch

– Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first

portion of the snatch, from the ground to the knees. Keep your torso angle consistent

through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After

your lift-off, reset and perform a full snatch.

B. For time:

Run 800 Meters

15 Power Cleans

15 Push Presses

Run 800 Meters

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Competition-

A. Take 15 minutes to build to today’s heavy:

Push Press + Power Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

B. For time:

15 Handstand Push-Ups

15 Snatches (135/95 lbs)

15 Handstand Push-Ups

12 Snatches (165/115 lbs)

15 Handstand Push-Ups

9 Snatches (185/135 lbs)

15 Handstand Push-Ups

6 Snatches (205/145 lbs)

15 Handstand Push-Ups

3 Snatches (225/155 lbs)

Time Cap = 14 Minutes

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BOOTCAMP RX CLASS:

A. For Time –

1 mile run

30 Box Jumps

30 KB Snatches

30 Toes to Bar

1 mile run

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