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Tuesday, May 16th (Competition: Out of Focus)

15
May

Tuesday, May 16th (Competition: Out of Focus)

Alpine CrossFit – CrossFit

Warm-up

A: Upper Body Warm-up B (No Measure)

60 seconds of Pass Throughs and Around-the-Worlds

45 seconds of Good Mornings

45 seconds of Overhead Alternating Lunge w Stretch

60 seconds of SLOW Push-Ups

…then…

5 minutes w Empty Bar, on Coach Queues (rest as needed):

5 Shoulder Press

5 Push Press

5 Push Jerk

5 Split Jerk (working on Footwork and Lockout!)

B: Specific Warm up (No Measure)

Banded Bully Stretch

Front Rack Opener (https://www.youtube.com/watch?v=W7uUNEdfask)

Weightlifting

A: Specific Warm up (No Measure)

Skill Work: Power Jerk

Dip Position

Drive Line-of-Action: Knee’s & Hips -> Shoulders ->Arms

Catch Position: Dropping Hips back Down

Full Movement

B: Push Jerk (3-3-3-3-3)

Metcon

Metcon (Time)

21-15-9

Burpee’s/

T2B

Announcements

Come to Weight lifting tomorrow night!

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