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Tuesday: March 7th, 2017

6
Mar

Tuesday: March 7th, 2017

Alpine CrossFit – CrossFit

Announcements

Don’t forget to reserve your Heat Times for Open WOD 17.3 this Friday Night! Not only will everyone be throwing down on the workout, but we’ll have Kill-Cliff and Eating Primal In the House!

Warm-up

Warm-up (No Measure)

Relay Warm-Up (Down and Back)

-Lunges (Forward and Backward)

-High Knees/Butt Kicks

-Inch-Worms/Bear Crawls

-Side Lunge/Crab Walk

PVC Warm-Up:

-Pass Throughs

-Around the Worlds

-OH Squats

Weightlifting

A: Press EMOM + Max Out (1-1-1-1-1-1-1-1-1-1)

A.

Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep

(take this as your opportunity to build to a new 1-RM)

Metcon

In-Balance Strength

B: Metcon (AMRAP – Rounds)

Complete as many rounds and reps as possible in 2 minutes of:

6 Push Presses (135/95 lbs)

12 Ring Dips

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

C: Metcon (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

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