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Wednesday July 6, 2016 CrossFit Stapleton- Denver, CO

Movie Night – AGAIN!

empire records

When: This Friday at 7:30PM

Where: The Bootcamp Room

This weeks pick: Empire Records

Details: Please bring snacks, drinks, camping chairs, blankets, etc… Can’t wait to see you there!!!

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

B. Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
3x Push-Jerk (Build to a VERY moderate load) w/ :03 pause in the ‘drop’ position

– Dip, Drive, Drop

– Really focus un ‘catching’ the weight in the ‘drop’ position and freezing for :03 before standing it up!

B. Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell

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BOOTCAMP RX CLASS:

A. Sled FUN! – For Time

B. 5 Rounds for time:

15 KB Push-Presses

15 Burpees

15 T2B

400m run

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