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Tuesday September 18, 2018, CrossFit Stapleton – Denver, CO

17
Sep

Tuesday September 18, 2018, CrossFit Stapleton – Denver, CO

WHAT ARE YOU DOING PRE/POST WOD?!

PRE

Try out our 2010 Labs SimplyPre Formula (Retail Store – Single Serve – $3.50) 

A natural pre-workout product that cycles formulas so you continually get results ! 

POST

Post WOD Blues?! Grab some Hammer Recoverite (Retail Store – Single Serve – $3.50)

Recovery matters. Do it right. Restores muscle glycogen – Rebuilds muscle tissue – Reduces soreness & fatigue ! 

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

B. Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 25 Push-Ups

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Fitness-

A. Every two minutes, for 20 minutes (10 sets):
3x Hang Power Cleans + 1 Front Squat

– Build to a moderate load (always be in control!)

B. Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – :45 Double-UnderAttempts
Minute 2 – 15 Knees to Chest
Minute 3 – 15 Push-Ups (Banded Option)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

12 Top Down Alternating Incline Dumbbell Bench 40X1

8/side Parallette Supported Dumbbell Row

 

B. 3 Rounds:

30 Second Wall Facing Handstand Hold

Bottoms Up Kettlebell Press

10 Turkish Sit Ups

 

C. 20 Min AMRAP:

16 Alternating Single Arm Dumbbell Push Press (Both hands are loaded with DB)

10 Russian KBS (70/53)

15 Ball Slam

Row 250/200

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