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Wednesday, February 28th: CrossFit

27
Feb

Wednesday, February 28th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

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

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

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 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

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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