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Wednesday, December 6th: CrossFit

5
Dec

Wednesday, December 6th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Only a few more days until the Alpine Winter Weightlifting Meet! Don’t forget there will be NO Saturday classes. Come join us for some heavy lifting fun!

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength (not for time)

Snatch Pull + Snatch (E90s x 7:30 )

Start at 60% and Build

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 20 Minutes:

1- Deadlift x ME in 15s (225/155)

2- 5-7 Strict Pull-Ups (Wtd. If you can, Doesn’t have to be UB)

3- Box Jump w/ Step-Down x 12

4- Hollow Body Hold x 20s

Rx+= 255/185

Cool Down

Metcon (No Measure)

Cool-Down Series:

Posterior Chain Roll x 60s ea. Side

Pigeon Stretch x 60s ea. Side

Accumulate 60s Wtd. Plank

Extra Gains

CrossOver Symmetry IronScap Series (1 Series )

*See IronScap Char on CrossOver Chart*

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