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Monday, 6-17-2013

16
Jun

Monday, 6-17-2013

REGISTER HERE FOR THIS WEEKEND’S OPEN NUTRITION SEMINAR AT ALPINE CROSSFIT.  Please read the AGENDA for more details. Heather from Open Nutrition will be at the 12pm class, 4:30pm, 5:30pm, & 6:30pm classes on Monday to answer any questions you have and to help promote the weekend seminar.
 
Today’s WOD is a birthday request from GDoyle.  Two nasty benchmarks.  Enjoy everyone! 
 
Quick note on Bdays WODs:  We want to celebrate your birthday at Alpine!! We occasionally miss some because we use Alpine’s Facebook notifications to know who’s birthday is coming up for the week.  If you are not on Facebook, please let us know in an email when your birthday is getting close.  You can also request a certain workout or something nasty that you would like to do for your special day. It helps us for programming if you can tell us 1-2 weeks prior to your scheduled bday or when you want to do your birthday WOD.  Thanks everyone!!
 
Workout of the Day
“Grace”
30 reps for time:
Clean and Jerk 135/95
Rest 5min exactly, then
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
 
Olympic Lifting
Snatch from boxes 1×5 1×4 1×3 1x2x2
Power Clean-Push Jerk-Split Jerk 1×2 1×2 1×2 1x2x2
Back Squat with 1 sec pause 1×4 1×3 1×3 1x3x2
Clean pulls FF to knee 5×3
GHD sit-ups 5×20
RDL 5×5

Photo: Congrats to Raenelle on her 3.5 hour Tough Mudder finish!
Congrats to Rae and all of our athletes who did Tough Mudder this weekend!  We need to get an Alpine crew together for this one again in 2014!

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