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Thursday, 4-24-2014

23
Apr

Thursday, 4-24-2014

Coach Josh will be in Thursday for O-lifting and barbell technique between the hours of 6:00-9:00am and 3:30-6:30pm.  Contact him directly at Josh@AlpineCrossFit.com
 
Workout of the Day
 
10min to Practice Snatch
10min to Practice Clean & Jerk 
– 20min total of barbell work and practice here.  Work up to heavy (but not maximal) singles.  Not looking for PR’s or even to record any scores here.
 
Then, 
 
12min Running Clock for Max Total Reps:
3min Air Dyne (Cal)
3min Power Snatch 135/95
3min Ring Dips (Muscle-up into each set for Rx+)
3min Clean and Jerk 135/95
 
– We will need to rotate stations with only 3 air dynes.  Be sure to start with the Power Snatches before C&J.  Use same weight for Sn and C&J.
 
Post your scores to the Whiteboard.
 
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Coming soon to the nearest Alpine CrossFit close to you….
 
Thank you Molly for the new t-shirt design!  

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