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Wednesday September 5, 2018, CrossFit Stapleton – Denver, CO

4
Sep

Wednesday September 5, 2018, CrossFit Stapleton – Denver, CO

NEW SWAG IS IN! YAY! 

Shirts/Tanks/Zip-Ups/STICKERS 

Shirts and Tanks – $25 

Lightweight Hoodies – $55

Glass Interior Bumper Stickers (large!) – $10 

Mini 3” ‘Everywhere’ CFS Stickers – $3

#repyourbox #homegym #cfsswag #swaggy

 

CROSSFIT CLASSES:

Performance-

A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

 

B. Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

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Fitness-

A. Deadlift x 8

– 5 sets (minimal loading – ALL 8 should be SOLID controlled reps)
Rest 2-3 minutes between sets.

 

B. Complete as many rounds and reps as possible in 12 minutes of:
30 Russian Kettlebell Swings
20 Wall Ball Shots
10 Knees to Chest

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 6-8 KB Z Press 31X2

A2. 8-10 Banded Wide Grip Lat Pulldown

A3. 20 sec Ring/Bar Dip Support

 

B. 3 Rounds:

B1. 5/side Half Kneeling Kettlebell low to high chop

B2. 8/side KB Crossbody Deadlift

B3. 8/Arm Unbroken DB Muscle Snatch (work up to challenging weight)

 

C. 20 Minute AMRAP:

10 Dumbbell Power Clean and Jerk

10 Renegade Rows

10 Meter Dumbbell Death March

10 Burpees

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