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Monday, November 20th: CrossFit


Monday, November 20th: CrossFit

Alpine CrossFit – CrossFit


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


PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Sampson Stretch

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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 (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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