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Thursday, 2-9-2017

9
Feb

Thursday, 2-9-2017

Alpine CrossFit – CrossFit

Warm-up (No Measure)

500m Row

20 Hang squat clean thrusters (empty bar, light)

x10 ultimate stretch

x10 up/downs

:90 seconds banded hamstring (each leg)

Clean

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets):

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

Metcon (Time)

For time:

Row 1000 Meters

30 Alternating Pistols

30 Power Cleans (155/105 lbs)
*Pistol mods

-step up on a high box without pushing off floor with other foot

-In front of a pole or rack, walk hands down as you squat

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