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Wednesday October 19, 2016 CrossFit Stapleton- Denver, CO

 

WHAT A FUN WEEKEND! 

Here are a few pictures from the ‘Don’t Drop Your Pumpkin WOD’…

Amazing job to all of our athletes and volunteers…

You all worked so hard and helped make this event great. We already cannot wait for next year!

CROSSFIT CLASSES: 

Performance-

A. Take 15 minutes to build to today’s “heavy-ish” Power Clean

and then…

B. Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters

– Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs

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Fitness-

A. Take 15 minutes to complete:

– 5×5 Hang Power clean

B. Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Hang Power Clean x 3 reps
Even Minutes – Run 200 Meters

– Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs

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BOOTCAMP RX CLASS:

A. 24 minutes EMOM:

Odd Minutes: AMRAP DUs

Even Minutes: 150m Sprint

B. Coaches Choice Cash-Out

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