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Tuesday October 18, 2016 CrossFit Stapleton- Denver, CO

REGISTER NOW – 2016 LIFT OFF 

logo-liftoff-powered-by-rogue

The 2016 CrossFit Liftoff is an online, three-event competition consisting of different weight classes allowing athletes to compare their lifts with those of similar size around the world.

Click HERE for more information and to register

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes

Then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)

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Competition-

A. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 4 reps @ 2-4% heavier than last week
(this should be somewhere between 74-82% if you’re just joining)
Station 2 – 30 seconds of Toes to Bar

Note load used for deadlifts, and number of toes to bars achieved in each set

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. For Time:

500m Run

21 – 15 – 9

Burpees

KB Snatches (Alternating)

Box Jumps

500m Run

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