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Tuesday, July 8th: CrossFit

8
Aug

Tuesday, July 8th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength (not for time)

Snatch Grip Push Press (2) + Snatch Balance (E2MOM x 12 Minutes )

From the Rack

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 24 Minutes:

1- DB Hang Snatch x 8 (4 ea. Arm)

2- Strict T2B x 8-12

3- AssaultBike x 15s Sprint
Rx= 50-65/35-45

Cool Down

Metcon (No Measure)

Accumulate 90s Side Plank ea. Side (Against Wall)

Couch Stretch x 90s ea. Side

Extra Gains

A1: Single Arm DB Row (12-12-12)

(2s Pause at the Top)

A2: Ring Push-Ups w/ Tempo (2211) (15-15-15)

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