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Wednesday May 9, 2018, CrossFit Stapleton – Denver, CO

8
May

Wednesday May 9, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

 

B. Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Power Snatch x 3 + 1 OHS (after the 3rd snatch)

 

B. Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Push Press (witch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

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BOOTCAMP RX CLASS:

A. 4 rounds – 10 Minute Cap:

8/arm alternating bent over rows

8/arm Overhead contralateral reverse lunge 31×1

20 banded hip abduction

10 banded face pulls

 

B. 5 min super breakdown of Dumbbell power clean position and execution

 

C. EMOM 10

Even: 8 Dumbbell power clean (moderate weight)

Odd: 8 Dumbbell push press (moderate weight)

 

D. 4 Rounds for Quality (Not Time!) –

45 second front plank

20 banded hip thrusts 32X1

20 Russian twists

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