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Thursday, May 4th

3
May

Thursday, May 4th

Alpine CrossFit – CrossFit

Warm-up

A: General (No Measure)

400m Run

10 Inch Worms

20 Sampson Lunge

30 Single-Leg Glute Bridge (15 ea.)

20 Hollow Body Rocks

10 Supermans

B.: Warm-up (No Measure)

Med Ball Cleans
Coach queues through movement.

-focus on pulling under

Strength (not for time)

A: Warm-up (No Measure)

Technique Review
-Clean Pull from Floor

-Pull-Unders

-Pocket Cleans

B: Clean Complex (E90s x 8 Rounds (12 min))

Clean Pull w/ Pause at Top (3s) +

Power Clean +

Pocket Clean (Up to but no more than 80% clean max)

Metcon

Metcon (Weight)

Alt. EMOM x 16 Minutes
1-Landmine Pivot Press (R) x 6

2- Box Jump (Tall) x 3

3- Landmine Pivot Press (L) x 6

4- Hanging K2E x 8-12

Cool Down Mobility

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