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Wednesday, 3-11-2015

10
Mar

Wednesday, 3-11-2015

 
A big THANK YOU to Drew and ACF-stud-Heather for spending an evening last week teaching your ACF coaches how to Kinesiotape shoulders, wrists, forearms, backs, knees, hips, ankles, ear lobes or mouths (hah!), etc.  If you would like to get taped (before an Open WOD or CrossFit event, for example) then please bring your own Rock Tape or KT tape for a coach to tape you – we do not provide this tape at Alpine.
 
Also important to note is that your coaches will not and do not diagnose or treat injuries.  The tape is simply to alleviate pain from a light “tweak” that you are experiencing.  For treatment and diagnosis please be sure to see one of these two at www.altitudephysicaltherapy.com at the Wheat Ridge office.
 
 
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Workout of the Day
Push Press
1×3 @ 70%
1×3 @ 80%
Max Reps @ 90%
 
 
then,
 
 
Partner WOD For Time:
60 Thrusters 95/65
60 Pull-ups
30 Power Snatches 135/95
30 Clean & Jerks 135/95
 
 
*Split up the reps as needed between you and your partner but this must be completed as a “chipper” style.
*Scale weights accordingly and use different barbells if needed (for scaling or mixed genders or team of 3, etc)
 
EXTRA CREDIT TODAY (for those doing the Open):
Choose two of the three:
3min AMRAP: 5 6″ target Burpees & 20 Double Unders
3min AMRAP: 4 Alternating Pistols (2 per leg) & 20 Double Unders
3min AMRAP: 3 Muscle-ups & 20 Double Unders
 
*Performed on your own, rest as needed between AMRAPs.
 
Post your scores to the Whiteboard.

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