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Wednesday May 23, 2018, CrossFit Stapleton – Denver, CO

22
May

Wednesday May 23, 2018, CrossFit Stapleton – Denver, CO

JASON UPDATE 

HAPPY BIRTHDAY JASON

Jason Celebrated his birthday last Sunday surrounded by a huge roomful of family and friends – his pup Bierstadt even got to come to the party.

Jason’s daughters decorated a room in the hospital for him and he was so happy to see everyone.

Everyday Jason is seeing improvements daily and he is working hard each week with the PT.

Next task will be SPEAKING!

Keep him in your thoughts – our guy is a badass!

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

– Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

 

B. For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters

– The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Grip Deadlifts + 1 Power Snatch

 

B. For time:
Run 800 Meters
30 Hang Power Snatches (light)
Run 800 Meters

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BOOTCAMP RX CLASS:

A. 3 rounds (15 min cap)

10 meter Reverse Sled Drag (Heavy!)

8 KB Deadlift

25 seconds Feet Elevated Ring Row Hold

8 Row to External Rotation

 

B. 3 rounds: 

Amrap 3

Run 400

Max Toes to Bar

 

Rest 3 min

 

Amrap 3

Run 400

Max Wallball

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