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Wednesday, July 12th (Competition: “Grace” + Structural UB Strength)

11
Jul

Wednesday, July 12th (Competition: “Grace” + Structural UB Strength)

Alpine CrossFit – CrossFit

A: Power 10 Warm-up (No Measure)

8 min AMRAP: Sprint 10 sec on AB between each

-20 jumping jacks

-15 air squats

-10 walking lunges

-5 wall walks

B: Warm-up (No Measure)

E2MOM: 10 min

-5 UB C&Js
Follow coach queues on barbell cycling. Start Light and build to workout weight

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale to achieve sub 5 minutes

Strength (not for time)

A1: Strict Chin-Ups (9-9-9)

(2s Pause at Top)

Rest 30s

A2: Ring Dips (9-9-9)

Make these strict

(2s Pause in Bottom Position)

Rest 60-90s

B: 400 m sand bag carry (No Measure)

Go fairly heavy

Cool Down

Lying BB Pec Smash x 60s ea. +

BB Tricep Roll out x 30-60s https://youtu.be/jUeMFbY6Q4U+

Accumulate 90s Forearm Plank w/ Scaps Retracted

Extra Gains

3 Rounds; Rest 30s b/w and 2:30 after final movement

Single Arm DB Row x 8

Kneeling Tricep Kick-Backs x 8 ea. Arm

Standing Supinated BB Curl x 10-12 Reps

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