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Monday, 8-12-2013

11
Aug

Monday, 8-12-2013

NEW CHALLENGE STARTING TODAY:  As a gym we will be accumulating 100 HOURS OF HANDSTAND HOLDS and 10,000 DOUBLE UNDERS as fast as possible!  It will take months but we encourage you to help chip away at these totals during your extra time at the gym.  This was designed by Quinn to help everyone work on some important skills. We have a board at Alpine where you can record your times and reps to add to the total. Everything will be added up each week. Get after it!!
 
ALPINE CROSSFIT SOFTBALL STARTS IN 2 WEEKS!  And yes we have enough Alpiners registered to make TWO TEAMS!!!  Email to come to everyone….
 
Clean and Jerk 2-2-2-2
 
Eight Rounds For Time:
2 Muscle-ups
4 Handstand Push-Ups
8 KB Swings 70/55
 
(This is 8 rounds of the Hero WOD “NATE”)
 
If you do not have MU’s, then you will substitute Ring Dips:
Eight Rounds For Time:
4 Handstand Push-ups
6 Ring Dips
8 KB Swings 70/55
 
Olympic Lifting
Back Squat – 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
Power Snatch – 60%x3, 65%x3, 70%x3, 75%x1 (% of full)
Power Clean &Jerk – 60% x (3+1), 65% x (3+1), 70% x (3+1), 75% x (1+1) (% of full)
RDL;- 90% x 4 x 4 (% of clean)
Press – 4 x 5

 
It was an honor to be a part of The Outlaw Way’s Para Bellum Series at CF Eminence this past Fri, Sat & Sunday.  Very educational seminar and I learned a ton that I am ready to share with all of you in class!  Please see me or contact me to learn more outside of class time too – I am eager to share!!
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