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Wednesday, December 26th: CrossfIt

25
Dec

Wednesday, December 26th: CrossfIt

Alpine CrossFit – CrossFit

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Announcements

Reminder! Only 4-6:30pm CrossFit Classes today! Hope everyone enjoyed the holiday! Back to normal class schedule tomorrow!

Warm-up

General: 3:00 Assault Bike

Specific: 3 Rounds:

-Band Around Feet Jump Squats (Squat down, jump up and bring feet closer, then jump feet out and go into squat again) x 10

-“I Dream of Jeanie” x 10 ea. Arm

-10 Lateral Broad Jump w/ Single Leg Landing (5 ea. Leg )

Snatch Technique

Part 1: E2MOM x 8:00=

-Power Snatch + OHS + Snatch

Part 2:

EMOM x 4:00=

1 Snatch

-Building Each Set-
Performance:

E2MOM x 8:00 (4 Sets)=

-4 Snatch Grip Deadlift

Part 2: EMOM x 4:00=

2-Rep High Hang Muscle-Snatch

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Cool Down

Light Assault Bike: 2-3:00

Foam Roll Lat Head & T-Spine

Banded OH Distraction x 60s ea. Arm

CrossOver Horizontal Internal Rotations x 15 ea. Side

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