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Monday, November 20th: CrossFit

19
Nov

Monday, November 20th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Congratulations to Alpine Lumberjacked and Megan Markee for their awesome performances at this weekends Turkey Challenge at MBS CrossFit!

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

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

Strength EMOM

1: Hang Power Snatch + Overhead Squat (3-3-3-3)

E2MOM= 3 Hang Power Snatches + 3 OHS (Sub OH Lunge x 4 if you can’t OHS)

2: Snatch Pull (3-3-3)

E2MOM x 3 Sets= 3 Pause Snatch Pulls at 100% of Part 1

Metcon

Metcon (4 Rounds for time)

E4MOM x 16 Minutes

8 Burpee’s

12 T2B

14 Plate Hug Step-Ups (45/25)

-Rest in Remaining Time

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX Pec & Trap x 30-60s ea.

Foam Roll Lats x 30-60s ea.

Scorpion Hold x 60s ea. Side

Extra Gains

CrossOver Symmetry IronScap Series (Perform 1 Series )

*See IronScap Char on CrossOver Chart*

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