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Tuesday November 15, 2016 CrossFit Stapleton- Denver, CO

Try Out CFS Yoga Classes!!

yoga funny

 

 

 

 

 

 

Monday/Wednesday 6:15PM 

Tuesday/Thursday 5AM 

 

CROSSFIT CLASSES:

Performance-

A. Six sets of:

3-Position Snatch (high hang, mid-thigh, then from the floor)

Rest 2-3 minutes

Build over the course of the six sets.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats (135/95 lbs)

7 Box Jumps (24/20)

7 Toes to Bar

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Fitness-

A. Six sets of:

Snatch Work (high hang x2, mid-thigh x1)

– Pick a moderate load and maintain that same load the entire 6 sets

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats w/ empty bar or PVC

7 Box Jumps

7 Knees to chest

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Competition-

A. For time:

100 Double Unders

60 Pull-Ups

30 Strict Handstand Push-Ups

50 Double Unders

30 Pull-Ups

15 Strict Handstand Push-Ups

B. For completion:

400 Meter Farmer’s Walk

– Go heavy, and take your time. WALK, do not run. The point is to accumulate time

under tension and strengthen your grip, so embrace the slow grind of the walk and don’t

get in a hurry.

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BOOTCAMP RX CLASS:

A. 14 minute AMRAP:

7 Toes to Bar

7 Push-ups

7 SA-KB OHS (switch arms as needed)

14 DUs

B. For Time:

Big Loop Farmers Carry w/ KB

– Go as heavy as possible

– Shoot to go around the building with no more then 1-2 breaks

(SET KB DOWN GENTLY IF YOU NEED A BREAK!)

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