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Monday: May 15th (Practice)

14
May

Monday: May 15th (Practice)

Alpine CrossFit – CrossFit

Warm-up

A: PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Samsung Stretch

B: Specific Warm up (No Measure)

Clean Pull (3-Positions: Low-Hang, Hang, High-Hang)

Pocket Power Clean

Front Squats

Pocket Full Cleans

Weightlifting

APRE-6 Front Squat (8-6- ME-ME)

Cycle Based on 82.5% Front Squat Max:

-8 at 50%

-6 at 75%

-ME at 100%

-ME at 100% +/-

1st ME Set: 0-2=-20lbs,

3-4=-10lbs

5-7lbs= Stay the same

8-10= +10lbs

11+=+20lbs

Metcon (Weight)

12 min alternating EMOM
1- Clean Pull (2) + Power Clean (65-75% Max)

2- Ring Dips x 8-12

3- Rotating MB Throw x 5 ea. Side

Cool Down Mobility

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