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WOD

16
Aug

Thanks Coach Nate!

Alpine CrossFit – CrossFit

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Announcements

Thanks for all you’ve done, Nate!

Athletes, help us celebrate and join us for the schedule below:

8-8:15 Board Address & Structure for the Day

8:15-8:35 Warm-Up & Equipment Build Out

8:35-9:05: Max Out Session (2 Lifts/15:00 Each)

9:05-9:15: WOD Set-Up

9:15-10:00: WOD

10:00: Pancake Breakfast!!

Warm-up

Snatch Warmup (No Measure)

800 m run:

Overhead mobility with coach

Calf Stretch

PVC:

-Pass through x10

-PVC Snatch Press x10

-OHS x10

-Snatch Balance x10

Barbell:

-3 position snatch

-catch each one in WOD

standard height

Weightlifting

8:35-9:05

Snatch (15 min to establish a max)

Clean and Jerk (15 min to establish a max)

Metcon

9:15-10:00

Bacott (Time)

40 Rounds:

-1 C&J (205/135)

-2 Lateral Burpee’s over bar

-3 T2B

**40 min time cap**
Scale to 60% of Clean and Jerk

Try for the pace of an EMOM!

Bacott Performance (Time)

5 Rounds for time:

-30/25 cal Assault Bike

-20 burpees

-15 abmat sit-ups

-10 DB Squat Clean and Jerks (35/25)

**40 min time cap**