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Tuesday May 17, 2016 CrossFit Stapleton- Denver, CO

CONGRATS 2016 ROW-PEN FINISHERS

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OUR FIRST PLACE OVERALL CHAMPS:

‘WELCOME TO THE ROW-D-O’

Congrats to Terry & Amy – You both will receive your next month at CFS FREE. Enjoy! Great work!

Our ‘Most-Mediocre’ Team has not been crowned yet… We have a TIE!!!!

A head to head throw down for the title of ‘Most-Mediocre’ will take place this week.

Stay tuned… Details to come!

Great job to all of our team who participated this year!!!

You all did a fantastic job over the last 4 weeks, thank you for competing.

We cannot wait for next year.

CROSSFIT CLASSES: 

Performance/Fitness-

A. Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B. Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

    Rest 60 seconds

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Competition-

A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90%

B. Four rounds for time of:

21 Calories of Rowing

15 Kettlebell Thrusters (24/16 kg KBs)

9 Strict Chest-to-Bar Pull-Ups

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BOOTCAMP RX CLASS:

A. 3 Rounds:

800m run

15 DB Thrusters

9 Renegade rows

B. 6min Plank Party:

  • Goal is to stay UP for 6 minutes
  • Move around into different positions as needed (high/low plank, side plank/etc)

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