Alpine CrossFit – CrossFit
Warm-up (No Measure)
Part 1: Alt. x 3 Rounds with a Partner
Partner AB at 300/200w; other partner Completes 5 Squat Therapy Squats + 5 KB Bottoms Up Press ea. Arm
Part 2: OHS Prep Series
-Accumulate 10 Repetitions ea. Movement
Hang Muscle Snatch
Sn. Grip Push Press
x 2 Sets (One with PVC, the next with Barbell)
Overhead Squat (EMOM x 10:00= 1-Rep)
Building each round until a max for the day is found.
90s On/90s Off Until Completion:
30 Power Snatch
30 Power Clean (135/95)
*Every 90s Interval Begins with 12 Push-Ups
Once you finish your Power Snatch, move on to Power Clean.
Metcon (No Measure)
LAX in Trap & Lat Head x 30-60s ea. Arm
Banded 3-Way OH Stretch x 60s ea.
Acc. 3:00 Paleo Chair
5K Retest! We’ve been building towards this 🙂
5k Run (Time)
Max Effort 5k Run