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Saturday, January 27th: CrossFit w/ Jared!

26
Jan

Saturday, January 27th: CrossFit w/ Jared!

Alpine CrossFit – CrossFit

Warm-up

MB Soccer! (No Measure)

Divide into 2 teams evenly as possible. This is just like regular soccer except…

– You may only be in Crab-Walk Position OR Bear Crawl position (to be announced by the coach prior to the start of each match).

– You will play with a Medicine Ball instead of regulation soccer ball.

Every goal that is scored on your team= 5 Burpee penalty prior to return of play.

Strength EMOM

Snatch Pull + Snatch (E2MOM x 14 Minutes= 1 Set )

Scale= Hang Pull + Hang Power Snatch

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
Scaling:

Scale Weight OR Use DB’s if certain positions are new.

Cool Down

Metcon (No Measure)

Cool Down Series:

Barbell Roll on Triceps & Pec x 30-60s ea.

Banded 3-Way Overhead Stretch x 30-45s ea. Arm

Foam Roll Back x 60s

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