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Wednesday January 24, 2017, CrossFit Stapleton – Denver, CO

23
Jan

Wednesday January 24, 2017, CrossFit Stapleton – Denver, CO

GOALS 

This month is quickly dwindling away!!! Have you posted your goals to the NEW 2018 goal board yet? Hurry up and do so, or the coaches will make some for you! 

Make your goals public so we can start holding you accountable! 

All current members have their own individual slot on the board. We will keep this board down for easy access THIS ENTIRE MONTH – this gives you plenty of time to come up with thoughtful goals for 2018 and get them written down. Once we fill it up – this board will be anchored up RIGHT NEXT to the main white board so we can look at it daily and be held accountable to our goals we have challenged ourselves to!

Take some time between now-January 31 to come up with 1-3 badass goals you would like to reach by the end of this year. Write it on the board – and get going!!!

Ask a coach for ideas if you are struggling – we would be happy to help! 

 

 

CROSSFIT CLASSES:

Performance-

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

 

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (115/75 lbs)

10 Ring Dips

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Fitness-

A. Barbell Fun!

Every minute, on the minute, for 5 minutes:

High Hang Power Clean x 3 reps (LIGHT!)

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Power Clean x 2 reps (Moderate)

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Power Clean x 1 rep (Slightly-Heavy)

 

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (Power Clean + Push Jerk)

10 Bar/Box Dips (or Push-Ups)

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 20 minutes of:

10 Ball Slams

10 Box Dips

10 Box Jumps

100m Run / Row

 

B. 5min AMRAP:

DB Man Makers

1 = R arm Row + PU + L arm Row + PU + Power Clean + Push Press

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