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Monday, January 22nd: CrossFit

21
Jan

Monday, January 22nd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Clean and Jerk Warm up (No Measure)

3:00 Row/AB, then..

Front Rack MOB x 2-3 Minutes (Athletes Choice):

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Strength (not for time)

12 Minute Clock:

Clean and Jerk (Est. 1RM )

Metcon

Metcon (4 Rounds for time)

Metcon: E4MOM x 16 Minutes:

AB x 12/9 Calories

10 Burpee Over Bar (New 2-Foot Standard)

6 DL

6 Thruster

Rx= 115/75

Masters Rx (50+)= 95/65

Rx+= 135/95

Scale:

-9/6 Calorie AB

-Standard Burpee’s

– Lighter Weight DL & Thruster (Must be same)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 3:00 Paleo Chair

Accumulate 90s Banded Lunge Position

Accumulate 20 Banded Scap-Retraction Rows (Slow Tempo)

Extra Gains

A1: Single Arm DB Row (10-10-10)

(2s Pause at the Top)

A2: L-Hang (30-30-30s)

In an active hanging postioin, position both legs to parallel position above the floor and hold.

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