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Wednesday, November 29th: CrossFit

28
Nov

Wednesday, November 29th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Warm-up

Kettlebell Activation Warm-Up Series (No Measure)

2 Eounds, 5 reps each:

S.A Swings

Push Press

Row

Halos

Around the World

Arm-Bar/Windmills

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

Clean + Hang Clean (1-1-1-1)

E2MOM x 8 Minutes

Start at 70% & Build

Metcon

Metcon (AMRAP – Rounds)

Alt. EMOM x 12 Minutes:

1- 45s Clock: Clean Grip Deadlift (90% Of Clean Complex) x 3 + Plank in Remaining Time

2- 6 T2B + 6 Box Jump Over (24/20in)

Score= Completed Rounds As Rx’d (Max= 6)

Scale= T2Rings OR Wtd. Sit-Up & Lower Box Height

Rx+= UB T2B & Burpee Box Jump Overs

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain x 60-90s

Banded Figure-4 x 60s ea. Leg

LAX into Hip Flexor x 30s ea. Side

Extra Gains

Side Plank Band Rows (15-15-15)

x 15 ea. Arm -Rest 90s

Double-Unders (10 Minute Skills Practice: )

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