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Tuesday September 11, 2018, CrossFit Stapleton – Denver, CO

10
Sep

Tuesday September 11, 2018, CrossFit Stapleton – Denver, CO

NEW CFS SWAG IS HERE!!!!

Shirts/Tanks/Zip-Ups/STICKERS

Shirts and Tanks – $25 

Lightweight Hoodies – $55

Glass Interior Bumper Stickers (large!) – $10 

Mini 3” ‘Everywhere’ CFS Stickers – $3

#repyourbox #homegym #cfsswag #swaggy

 

CROSSFIT CLASSES:

Performance-

A. Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

Compare results to May 11, 2018.

– Rest until relatively recovered, and then…

B. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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Fitness-

A. Three rounds for time of:
15 Deadlifts
:45Double-UnderAttempts

Compare results to May 11, 2018.

– Rest until relatively recovered, and then…

B. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 4-6 Kettlebell Front Rack Box Squat @ 21X1 (Movement starts in bottom position – Box height just below 90 Degrees)

A2. 20 Meter Heavy Sled Push

 

 

B. 3 Rounds:

B1. Segmented Kettlebell Deadlift 3131 (3 second pause below knee and above knee)

B2. 10 Hamstring Curls with Feet on Sliders

B3. 20/side Extra Range Side-Lying Hip Abduction

 

C. 5 Rounds:

6 Hang Kettlebell Power Cleans (Increasing weight each round)

6 Burpee Box Jump

12 Toes to Bar

18/16 Cal Row

– Rest 90 Seconds

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