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Friday, November 30th: CrossFit

29
Nov

Friday, November 30th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Warm-up

General: Coaches Game of Choice!

Part 2: Barbell Burgener Warm-Up Remix (1-2 Rounds x 5-7 Repetitions ea.)

1- Down & Finish

2- Elbows High & Outside

3-Muscle Snatch (High Hang, Low Hang)

4- Overhead Squat

5- Snatch Balance

Weightlifting

Snatch Development

EMOM x 4:00 x 3 Sets=

1) 2 Hang Muscle Snatch + 1 OHS 2) Power Snatch + Hang Power Snatch + OHS

3) Power Snatch + Hang Snatch w/ Pause

Metcon

Metcon (AMRAP – Reps)

4 Sets for total reps:

-60s Plate GTOH(35/25#)

Rest 30s

60s Wall Balls(20/14#)

Rest 30s
“Performance” Modifications:

-Plate GTOH= 30s Plate DL + 30s of Plate Presses

-Wall Balls= 60s of Air Squats with arms straight and hands must be above eye level.

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