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Wednesday July 25, 2018, CrossFit Stapleton – Denver, CO

24
Jul

Wednesday July 25, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in clean receiving position)

 

B. Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

 

C.Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

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Fitness-

A. Every 2 minutes, for 6 minutes (3 sets):
PVC Sotts Press x 3 reps

 

B. Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Push Jerk) x 3 reps

– Moderate Weight

 

C.Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Hang Power Cleans + 3 Push Press
6 Burpees
6 Hang Power Cleans + 6 Push Press
9 Burpees
9 Hang Power Cleans + 9 Push Press
12 Burpees
12 Hang Power Cleans + 12 Push Press
and so on….

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BOOTCAMP RX CLASS:

A. 4 Rounds:

8/side Single Arm KB Overhead RNT Reverse Lunge@ 31X1

20 KB Loaded Frog Pumps

10/side Bottoms Up Alt KB Press

30 Second Hollow Hold with DB Between feet

 

B. EMOM 25

1: 15/12 Cal Assault Bike

2: 15 American KBS

3: 15 Burpees

4: 30 Russian Twist

5: Rest

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