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Wednesday December 31, 2014 CrossFit Stapleton- Denver, CO

New Years Schedule


New Years Eve (TODAY): 6am and 9:30am CF Class

New Years Day (1/1/15): CLOSED

January 2nd: 5:30am BootcampRX, 6am CF, 9:30am, 4pm, and 5:30pm


A.Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep
Loading per set (by %): {50, 55,] 60, 65, 70, 75, 80, 80, 80, 80

B.Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
6 Power Cleans
9 Chest-to-Bar Pull-Ups
Note times for each set. Use approximately 75% of your 1RM for the Cleans. Scale the Pull Ups down by using rings. Fran on Friday.

C. Cash out -for athletes who can stay longer than 60 min. class time:
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Weighted Hip Bridges x 8-10 reps @ 2112
Rest as needed
L-Sit x 30-45 second hold
(accumulate time)
Rest as needed


Aerobic Power 80-90% (yellow)- 4 Rounds:
1 min. at each station
KB squat cleans 55#/35#
No Push Up Burpee (Top athletes do man makers with Thruster at the top 20#/10# DB)
Double Unders (sub mountain climbers)
KB Snatch 55#/35 switch arms at :30 seconds
Slam balls 30#/20#
Rest 2 min. between rounds.
*Score= record total reps each round

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