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Friday, July 13th: CrossFit

12
Jul

Friday, July 13th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Final WOD Announcement for the Alpine In-House Competition will be announced at 2:00pm today! Competition starts at 8:00am tomorrow morning!

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Back & Lats x 60-90s

1st Rib Mobilization x 30-45s ea. Shoulder

-Link: https://www.youtube.com/watch?v=aUy7plm004M&t=85s

Banded 3-Way OH Stretch x 45s ea. Direction

2×10 KB Arm-Bar (Slow and Controlled)

Extra Gains

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