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Monday, February 11th: CrossFit

10
Feb

Monday, February 11th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The Open is Next Week! Head over to Games.CrossFit.com to register for our draft later this week!

Warm-up

General:

-Assault Bike (20/20/20 x 3:00)

Specific: 3 Rounds:

-CrossOver Sym. OHS x 5 (3s Hold)

-10 Hollow Body Rocks

-50′ Gator Crawl

Snatch (Snatch x 3,3,3,2,2)

Snatch: E2MOM x 10:00 (5 Sets)= 3,3,3,2,2

(Start sets within 5-10% of 3RM & Build)

Performance: E2MOM x 10:00 (5 Sets)=

-Hang Muscle Snatch (Working Sn. Pull to Overhead)

OR

-Snatch Grip RDL (Working more hinge strength)

Metcon (AMRAP – Rounds)

2 Sets:

6 min AMRAP(Rest 3 minutes between AMRAPs)

-5 Double DB Power Snatch(50/35#)

-10 TTB

-5 Box Facing Burpee Box Jump Overs(24/20″)

**You Will Start your second AMRAP where you ended the first**
2 Sets:

6:00 AMRAP (3:00 Rest b/w AMRAP)

-12 Single Arm KB Swing (6 ea. Side)

-15 Toes 2 Rig (Laying)

-12 HR Push-Ups

Cool Down

3-4 minute AB Flush Out

90s Banded Hamstring Floss, each leg

120s Lacrosse Ball in upper back

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