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Wednesday, August 30th: CrossFit

29
Aug

Wednesday, August 30th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Snatch technique it is tonight for Coach Nates’ Weightlifting Class tonight at 5:30pm! Be sure to Reserve your spot and be ready to do work!

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Skill Work:

WOD Review: Today’s WOD is focused at Explosive Endurance. Choose your weights & scales based on maximal explosiveness each station.

Skill Review: Dumbbell Snatch Technique

Metcon

Metcon (6 Rounds for reps)

Alt. EMOM x 24 Minutes:

1- Alt. DB Snatch x 20s ME (Heavy)

2- Burpee Over Box x 20s ME (24/20)

3- Goblet Carry Step-Up x 12

4- Double Unders x 30s ME

*Repetitions will be for each Full Round of the 4 Stations (6 Scores Total). Combine Dumbbell Snatch, Burpee Box Overs, and Double Unders for your total of each round.

Cool Down

Metcon (No Measure)

LAX on Pec & Shoulder x 60s ea. Shoulder

Banded Lateral Opener x 60s ea. Side

Accumulate 45-60s Engaged Hang

Extra Gains

800m UB Sled Drag Walk (800m)

Walking, facing forward, dragging a sled with weight that allows you to not stop moving.
Use straps, not belt or harness. Pick a weight you can continually walk with no breaks.

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