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Wednesday, December 27th: Weightlifting

26
Dec

Wednesday, December 27th: Weightlifting

Alpine CrossFit – Weightlifting

Snatch (1-1-1-1-1-1-1)

3×1 at 70%

3×1 at 75%

Announcements

Slight back off intensity wise with the holiday…at least for today. Saturday might have a training session uploaded as well so if you can be here, DO IT!

Clean and Jerk (1-1-1-1-1-1-1)

2×1 at 70%

4×1 at 75%

Front Squat (4-4-4)

3×4 1.25 Squats

Focus on keeping chest/torso position throughout.

Make these relatively difficult

D1: GHD Back Extension (10-10-10)

Set up GHD higher in the hip than Hip Extension set-up. Slowly, lower at the upper back/shoulders creating a controlled curve throughout the spine to end range of motion. Then return in the reverse, engaging lower back first and up into the shoulders last.
Slow and Controlled, Opening up the Torso

D2: Side Plank Hold (45-45-45s)

Forearm side-plank position hold with heels, butt, and shoulder against the wall.
3x45s Hold ea. Side

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