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Monday, June 5th (Out of Focus Competition: Barbell Cycling)

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Monday, June 5th (Out of Focus Competition: Barbell Cycling)

Alpine CrossFit – CrossFit

Warm-up

For the Burgener Warm-up, Clean where it emhasizes Snatch

JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Specific Warm up (No Measure)

Barbell Warm-Up Focusing on Deadlift, Hang-Clean and Power Jerk Technique

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Cool Down

Bar-In-Rack Tricep/Lat Head Roll Out (Using Head of Barbell)

Banded Bully x 60s ea. Arm

Extra Gains

Shoulder Rehab + Flush

Flush:

-8 Minute Row decreasing pace every round by 3-5s (2:00, then 2:03, then 2:06, etc…)

-Shoulder Rehab: 2-3 Rounds

-CrossOver Symm. IronScap Series

-2×12 Supinated DB Curl (Controlled)

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