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Monday, February 5th: CrossFit

4
Mar

Monday, February 5th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

We hope everyone enjoyed the B-E-A-utiful weekend and are ready to get back to work!

Don’t forget to upload your 18.2 and 18.2a scores before 6:00pm tonight!

Warm-up

Full Body Warm-Up AB (No Measure)

3 rounds building in intensity:

-100 m run

– 10 KB OH Lunge

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

Warm-up for Snatch (No Measure)

Activation w/ barbell: 2 rounds

-10 RDLs (glutes)

-10 Squatting Muscle Snatch with Trap Raise (shoulders)

-10 OHS (trunk)

5:00 Specific Snatch Complex Technical Review

Strength (not for time)

E2MOM x 6 Sets (12:00)

Snatch Pull + Snatch + OHS (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 Deadlifts (90% of Strength; Cap 155/105)

15 HR Push-Ups

10 T2B

Scales:

Deadlift= Scale weight for an UB set of 10 Repetitions OR Vary with DB’s.

Hand-Release Push-Ups: Elevate Push-Ups with a Box or Parallettes.

Toes 2 Bar: Kipping Knee Tucks x 15 Repetitions OR 10 MB Sit-Ups.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain x 60-90s

Pigeon Stretch x 30-60s ea. Leg

Banded Lateral Opener x 45s ea. Arm

Accumulate 2:00 Forearm Plank

Extra Gains

Turkish Get Up (Acc. 20 Repetitions for Quality (10 ea.))

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