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Wednesday, May 24th

23
May

Wednesday, May 24th

Alpine CrossFit – CrossFit

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Samsung 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

Specific Warm up (No Measure)

Snatch Skill Session: Build awareness and MOB w/ coach

Work on Skill Transfer above

Weightlifting

Pocket Snatch (2-2-2-2-2)

Power Position (Top of Quads) Snatch

Metcon

2k Row (Time)

Max Effort 2k Row

Cool Down Mobility

Banded Pidgeon OR Lunge x 90s ea. Leg

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