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Wednesday: March 7th, 2017

7
Mar

Wednesday: March 7th, 2017

Alpine CrossFit – CrossFit

Warm-up

Announcements

Warm-up (No Measure)

Rowling Warm-Up x 8 Frames (Like Bowling but More Fun!)

-Each athlete rows as fast as possible but attempts to stop on exactly 100m (Full Pulls Only!). For every meter under/over 100m, the athlete performs 1x Burpee.

-Example: Annie rows and stops pulling at 81m but the rower goes all the way to 103m. Annie must perform 3 Burpee’s before her next round.

PVC/Barbell Weightlifting Warm-Up (Clean):

-Clean Pulls from Floor x 6

-Hang Muscle Clean x 6

-Pocket Power Clean x 6

-Thruster x 6

– Bent-Over Row x 6

Weightlifting

A: Clean E2MOM x 20 Minutes (1-1-1-1-1-1-1-1-1-1)

Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

Metcon

B: Metcon (Time)

For time:

For Time:

Row 1000 Meters

60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

120 Double-Unders

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