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Wednesday, November 15th: CrossFit

14
Nov

Wednesday, November 15th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Hey Athletes! Did you happen to catch our 1st “Get to Know Your Coach” Video? Head over to our Facebook or YouTube page to get to know Coach Annies’ favorite curse word and tons more!

Warm-up

Warm-up (No Measure)

3 Minute Row/AB

3 Minute Front Rack MOB (Coaches Choice)

Clean and Jerk Warm up (No Measure)

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Strength EMOM

A1: Power Clean (EMOM x 5 Minutes= 3 TnG )

Start at 65%

A2: Clean Pull (E2MOM x 8 Minutes = 3 @ 100% of A1)

Pause at Knee on each Pull

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

12 Box Jumps w/ Step-Down

15 AbMat Sit-Ups

12 Farmers Carry Lunge (35/25)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Light AB/Row x 3 Minutes (Recovery Pace)

Foam Roll Quads x 30-60s ea. Leg

Couch Stretch x 60s ea. Leg

Extra Gains

Side Plank Hold (Acc. 2:00 ea. Side )

Forearm side-plank position hold with heels, butt, and shoulder against the wall.

CrossOvery Recovery Series (1 Series )

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

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