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Wednesday, February 28th: CrossFit


Wednesday, February 28th: CrossFit

Alpine CrossFit – CrossFit

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Be sure to get your guesses in for 18.2! The WOD Will be announced tomorrow night at 6:00pm on What do you think will show?


PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Sampson Stretch

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength EMOM

Power Snatch + Hang Snatch (Full) (EMOM x 8 Minutes= 1 Complex )

Start at 65% and Build but No Misses; Focus on technical proficiency.


Metcon (AMRAP – Reps)

4 Sets: 60s Clock (2:00 Rest)

15/12 Calorie AB

ME SlamBalls (40/30)

-Score= SlamBall Reps (Total)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Lunge x 60s ea. Leg

Side Plank on Wall x 60s ea. Side

Single Leg Glute Bridge x 15 Reps ea. Side

Extra Gains

Metcon (No Measure)

6 Sets For Recovery:

30s Row at 85-90% Pace

90s Row at 70% Recovery Pace

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