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Sport 170717

16
Jul

Sport 170717

Alpine CrossFit – Sport

Warm-up

Announcements

Y’all have fitness tomorrow with the team. Today, we’re going to open up your lunges, while minimizing leg fatigue (concentric training mostly)

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

Weightlifting

A: Hang Power Clean (2-2-2-2)

90%

3 burpee broad jumps between

Metcon

Metcon (4 Rounds for time)

Fitness Test Prep: Longer distance w/ sprint work tomorrow
1 mile run

@ 9 min mark: 1200m run

@ 17 min mark: 800m run

@21 min mark: 400 m run

1-Mile Run (Time)

Max Effort 1-Mile Run
record the mile run by itself here

400m Run (Time)

Max Effort 400m Run
Record the 400 by itself here

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