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Wednesday October 7, 2015 CrossFit Stapleton- Denver, CO

 

CONGRATS TO DAVE R!!!

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BIG PR YESTERDAY ON HIS SNATCH…

195# BABY!!

CROSSFIT CLASSES:

Performance-

A. Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Pull-Ups

Run 400 Meters

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Fitness-

A. Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest 45-60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45-60 seconds

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110

Rest 45-60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B. Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters

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BOOTCAMP RX CLASS: 

Partner WOD – Fun with Burpees!

In teams of two, alternating rounds, AMRAP 5:

8 Kettlebell Swings (55/35)

4 Burpees

Rest 2 minutes

In teams of two, alternating every 5 reps, AMRAP 5:

Burpee Pullups (sub 5 burpees/ 5 ring rows)

Rest 2 minutes

In teams of two, alternating rounds, AMRAP 5:

6 Wall Balls (20/14)

6 Burpees

*Coach – MZ: Sprint/Yellow-Red on each, with quick recovery when resting

Record rounds and reps for each

Rest 3 minutes, then…

For time:

2000m Partner Row (alternating every 500)

MZ: Pace/ Yellow

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