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Friday, April 6th: CrossFit

4
Apr

Friday, April 6th: CrossFit

Alpine CrossFit – CrossFit

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Any big plans this weekend? Feel free to come by Alpine for Power Athletes for Pitties on Sunday from 9-1pm!

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Strength (not for time)

5:00 Bear Complex Technique Review, then….

Bear Complex (12:00 to Establish Max )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

Partner WOD: Teams of 2

20 Minute AMRAP – Break up however teams want

20 Power Cleans (135/95), 20 Box Jump Overs, 20 Burpees

30 Power Cleans (115/75), 30 Box Jump Overs, 30 Burpees

40 Power Cleans (95/65), 40 Box Jump Overs, 40 Burpees

50 Power Cleans (75/55), 50 Box Jump Overs, 50 Burpees

Max Cal Row w/ Remaining Time

Score= Total Repetitions in the 20:00 Clock

Scales: Scale the clean weight to mid-heavy at the start and a moderate drop. For box Jump-Overs and Burpees, modify height or Body ROM.

Cool Down

Metcon (No Measure)

Cool-Down Series:

400m Light Walk/Jog

Foam Roll Quads, Calves & Lats x 60-90s

Accumulate 60s Sphynx/Cobra Position

Banded Lateral Opener x 30-45s ea. Arm

Extra Gains

It’s the weekend after 5/6 Ben Barton Workouts…..Rest Up & Get Ready for the Last Workout tomorrow!

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