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Tuesday, August 7th:

6
Aug

Tuesday, August 7th:

Alpine CrossFit – CrossFit

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Warm-up

: Warm-up (No Measure)

400m Run, then….

KB Touch Team Relay Competition:

https://www.youtube.com/watch?v=V-t1jTJeZtc

2 Rounds:

1 Lap DB/KB Briefcase Carry ea. Arm

15 Kneeling Wall-Balls

20s Hollow Body Hold/Rock

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

15 Toes 2 Bar

20 Wall-Balls (20/14)

100m Farmer Carry (53/35)

200m Run

Rx+=

WB 30/20lbs

Farmer Carry 70/53

T2B Scales:

-Hanging Straight Leg Kips x 15 (Feet/Legs Must reach above hip height)

-Hanging Knee Tucks x 15 (Knee’s must rise above belly button)

-Floor V-Ups x 15

200m Running Substitutions:

-15/12 Calorie Assault Bike

-200m Row

Cool Down

Extra Gains

Metcon (No Measure)

Cool-Down Series:

3-5:00 AB (Top over every minutes=5s Burst)

Cobra Stretch x 60s

Seated Knee Hug & Trunk Twist x 60s ea. Side

2 Sets:

10 Horizontal Banded Hip Thrusts

5 Single Arm Row + External Rotation ea. Arm (use crossover)

Metcon (No Measure)

Part 1: Alt. EMOM x 6:00

1- Double KB Front Rack Lunge x 4-6 Steps Alternating

2- GHD Hip Extension x 6

2: 3-Position Clean Pulls (E3MOM x 9:00= 1 Series + Pocket Clean)

Same as 3-Position Clean (High Hang, Low hang, Just off floor) but don’t finish the clean.

3: Clean (E3MOM x 15:00 (5 Sets)= 2 Pause Cleans (at patella)

70-85%

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