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Wednesday March 2, 2016 CrossFit Stapleton- Denver, CO

16.1 – IN THE BOOKS!

 

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AMAZING WORK OPEN ATHLETES!

What will this week hold for us?!

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

Followed by – One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar

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Fitness-

A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

B. Every 3 minutes, for 15 minutes (5 sets) for times:
250m run
8 Front Squats or Goblet Squats
12 Toes to Bar

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BOOTCAMP RX CLASS:

A. 5 rounds for time:

300 Row

50 DUs

25 air squats

15 toes to bar

B. Core Cash-Out- 5min AMRAP:

8 Full Lowers (Raise both legs toward the ceiling. Breathe in and tighten your abs. Exhale and slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back).)

8 Sit-ups (no anchor)

16 Flutter Kicks (2 count)

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