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Wednesday October 25, 2017, CrossFit Stapleton – Denver, CO

 In House NOVEMBER OLY MEET 

 

CFS will be registering as an official USAW Club!!

Register for our first in house ‘mock’ Oly Meet

REGISTER HERE

When – 11/11/17 10AM

Why – Get a feel for an ‘official’ Oly Meet (no singlet required – but suggested)

What to Expect – Three attempts EACH to establish your 1RM Snatch & Clean and Jerk

Judges – Richard James, Gregory Ronald and Tayler Anne

After we purchase our ‘Club Affiliate’ ALL extra registration cash will be donated to:

Steve’s Club Denver

#GETYOGAMEFACEON

#BEASHARK

 

CROSSFIT CLASSES:

Performance-

A. Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups

B. Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 (https://vimeo.com/147133774)
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)

Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)

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Fitness-

A. Complete rounds of 15, 12 and 9 reps for time of:
Hang Power Cleans
Seated DB Presses (or Pike off the Box HSPU)

B. Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)

Station 2 – Strict Knees to Chest x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)

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BOOTCAMP RX CLASS:

A. Every 2 minutes, for 24 minutes (4 sets):
Station 1 – 25 Box Jumps

Station 3 – 15 Toes to Bar (or 15 Hanging Knee Raises/Knees to Chest)
Station 2 – 10 HSPU (or pike off the box HSPU OR seated DB presses)

B. Coaches Choice Core WOD (5min)

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KIDS TRAINING:

A. Strength/Skill – Wall Walks

  • Intro/Demo
  • Accumulate 5-10 SOLID wall walks

 

B. Every :60 for 8 minutes (4 sets):

Station 1 – 10 Pike off the box HSPU

Station 2 – 20 sit-ups (unanchored)

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