Alpine CrossFit – CrossFit
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!
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
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 (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.
Metcon (No Measure)
LAX on Pec & Shoulder x 60s ea. Shoulder
Banded Lateral Opener x 60s ea. Side
Accumulate 45-60s Engaged Hang
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.