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Tuesday, December 4th: CrossFit

3
Dec

Tuesday, December 4th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Don’t forget! Saturdays Holiday Party is a Potluck. We’ll provide the main meat of the foot while we’re hoping all athletes bring items to share!

Warm-up

General: 3 Rounds:

Partner 30s Rotation: 1- 30s Chest on Seat AB 2- 30s Lying Snap to Bridge Position

Part 2: Alt. EMOM x 9:00

CrossOver Chord OHS x 10s

Small Band Around Feet Side Steps

D-Ball Slams (30s)

Part 3: Snatch Specific Warm-Up: 3-5 Repetitions ea.

Snatch Pull

Hang Power Snatch

OHS

Full Snatch

(All BB; All Smooth)

Snatch Technique

E2MOM x 8:

Power Snatch+ OHS + Hang Power Snatch + OHS

EMOM x 4:

Snatch + Hang Snatch
Performance Modification:

E2MOM x 12:00 (6 Sets)= Snatch Grip RDL x 4-6 (3s Eccentric)

Metcon (Time)

10 Rounds Alternating w/ Partner For Time:

16/13 Cal AB

10 DB Power Cleans (50/35

10 Box Jump Overs (24/20)
**You are alternating full rounds with your partner. You both will end up doing 5 rounds each.**

Performance=

16/13 Cal AB

10 Russian KBS (70/53)

10 Goblet Carry Step-Ups (Same KB Weight)

Cool Down

Part 1: 3:00 Assault Bike Recovery

Part 2: Foam Roll Calves, Quads & Back x 3:00

Part 3: Tall Banded Lunge x 60s ea. Leg + Cat-Cow x 20 Repetitions (Slow & Controlled)

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