Call Us: 315-489-7445 | Member Login

Tuesday March 7, 2017 CrossFit Stapleton- Denver, CO

Congrats! 

We have made it through week #2 of the 2017 CrossFit Open.

Can you believe that after this week we will be OVER 1/2 way through?!

Click HERE to view our live leader board.

What can we look forward to this week for 17.3? #nooneknows #moredumbells?


Watch Partayyyyyyyyy

We hope to see you THIS Thursday at 6PM to watch the 17.3 announcement

Coach GREG will be our sacrifice this week – I would suggest you show up Thursday evening at the gym, grab a beer and watch him show us how to scale 17.3 like an absolute boss.

Hope you see you there! 

CROSSFIT CLASSES: 

Performance-

A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.

B. 12min AMRAP:
10 Toes to Bar
15 Box Jumps (24″20″)
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

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

Fitness-

A. Deadlift
5×6 @ 13X1
– Rest 3 minutes between sets.

B. 12min AMRAP:
10 Hanging knee raises (or sit-ups)
15 Box step-ups
20 Dumbbell Snatches (from the hang – can string multiple/side)

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

Competition-

A. Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 75-80%
(rest 10 seconds between singles)

B. For time:
400 Meter Run
15 Dumbbell Burpee Box Step-Over (50/35 lbs to 20″)
30 Chest-to-Bar Pull-Ups
15 Dumbbell Burpee Box Step-Over
400 Meter Run

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

BOOTCAMP RX CLASS:

A. For time:
800 Meter Row
15 Burpee Box overs
30 Pull-Ups
15 Burpee Box overs
800 Meter Run

B. 5min AMRAP:

3 Wall Walks (sub = 30 shoulder taps)

25 DUs

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

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text