Call Us: (720) 443-3962 | Login

Wednesday June 27, 2018, CrossFit Stapleton – Denver, CO

26
Jun

Wednesday June 27, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing

– Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

———————————————————————————————————————

Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):
2 Hang Power Cleans + 1 Front Squat

B. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Power Cleans + 5 Front Squats
Station 2 – 12 Calories of Assault Bike or Rowing

– Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. 4 rounds:

8 Kettlebell Press 21X4

10 Heavy Kettlebell Hip Thrusts 21X2

6/leg Single Arm Overhead KB Reverse Lunge

B. 20 min cap:

30 Dumbbell Full Cleans

30 Dumbbell Squats

60 Mountain Climbers

20 Dumbbell Full Cleans

20 Dumbbell Squats

40 Mountain Climbers

10 Dumbbell Full Cleans

10 Dumbbell Squats

20 Mountain Climbers

Pick a challenging weight

Leave a Reply