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Wednesday May 16, 2018, CrossFit Stapleton – Denver, CO

15
May

Wednesday May 16, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%

 

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 5 reps (moderate load)

*Sets 1-5 –  3 reps (slightly heavier)

 

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee+ 5 Pull-Ups/Ring Rows
10 Single-Arm Dumbbell Snatches (5/arm – from the hang/hip)
15-20 Wall Ball Shots

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BOOTCAMP RX CLASS:

A. 4 Rounds (20 Min Cap)

8/Arm Single Arm KB Rows 22X1

8/leg KB Split Squat 31X1

10 Ring Dip/Box Dip

10 Meter Front Plank Walk Out with feet on slider/30 second plank

 

B. For Time-15 Min Cap`

30 Kettlebell Deadlifts (Heavy with 2 bells)

60 Meter farmers Carry

100 Double Unders/150 Singles

20 Duel Handed Russian Kettlebell Swings (moderate with 2 bells)

40 Meter Front Rack Kettlebell Carry

75 Double Unders/ 100 Singles

10 Kettlebell Thrusters (lighter than KBS)

20 Meter Overhead Kettlebell Carry

50 Double Unders/75 Singles

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