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Friday, March 29th: CrossFit

28
Mar

Friday, March 29th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

It’s Friday! Today we bring you “Chase the Stimulus” by Coach Nate covering our next programming cycle! Head over to our YouTube page to check it out!

Warm-up

General Warm-Up: “Power 10” x 8:00 AMRAP (10s AB Sprint between movement pairs)

-Crossover OHS x 5 & Wall Walk x 3

– Scorpion x 5 ea. Side & 20 Hollow Rocks

-10 Jump-Switch Lunges & Single Leg KB Deadlift x 8 ea. Side

– Squat Jump to Single Leg Lateral Landing x 5 ea. Side & CrossOver Snow Angle x 5

Metcon (No Measure)

Hang Power Snatch Technical Review

**6 Reps at each movement.**

1) Down & Finish

2) High Hang Muscle Snatch

3) High Hang Power Snatch w/ Hold in Catch

4) Hang (to Knee) Power Snatch

Metcon (AMRAP – Reps)

Alt. EMOM x 24 Minutes:

1) Hang-Power Snatch x 3 (Moderate Load; Technique!)

2) Farmers Carry Split Squats x 6 ea. Leg @20X0

3) Burpee Box Jump Over AMREP in 25s (30/24in)

4) Rest

**In the comments put the weights that you used for the Hang Power-Snatch and Split Squats.**

*Score= Successful Weight on 3-Rep Snatch + Total Burpee Count

Cool Down

3-5:00 Assault Bike at Recovery Pace

Couch Stretch x 60s ea. Leg (Sub= Sit on Heels Kneeling Position x 60-90s)

Extra Gains

None! Go relax, stretch, and have a great weekend!

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