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Tuesday November 17, 2015 CrossFit Stapleton- Denver, CO

 

Barbell Shrugged 

The Best of: Women of CrossFit

Our Best of series continues this week on Barbell Shrugged with “The Women of Crossfit.”

Enjoy the show,

Chris

CROSSFIT CLASSES: 

Performance/Fitness-

A. Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 2 minutes, for 10 minutes (5 sets) of:

Front Squat x 3-5 reps @ 30X1

B. Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

C. Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

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BOOTCAMP RX CLASS: 

WOD: AMRAP 24

200 M run

20 Abmat sit ups

15 Wall balls (20/14)

10 Box Jumps (24/20)

5 HSPUs (sub :30 handstand holds, box hspus or just regular pushups)

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BUMPER’S CLUB: 

WAVE 3 DAY 1- Max Effort

Back squat, 9×2 reps

Then, 2×20 unbroken dimmel deadlift @ 50% of 2RM back squat

7 Rounds:

10 Overhead jumping lunges 35#(25#)

100m sprint

Rest 1 minute

45 Meter weighted lid slide w/ 25#(15#)

Accumulate 3 minutes in handstand hold on paralettes

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