August 9, 2018

CrossFit:  Warm Up: Partner Mobility EB Positions 3 x 5 Snatch Balance (Build) Strength: Hang Squat Snatch All Levels: Technique *Work sets of 3 adding weight as necessary* WOD: “Atabat” 5 Snatch (115/85) every :30 x 8 Rest 1min 5 Thruster (115/85) every :30 x 8 Rest 1min 5 Power Clean (115/85) every :30 x…

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August 11, 2017

Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall.  Festivites begin when you get there, see you after the evening classes! Warm Up: PA Snatch Warmup x 2 Overhead/Wrist Mobility 3 Snatch Balance x 3 (Build) 3 position Squat Snatch x 3 (Build) Strength: Snatch Level 1: Technique / Heavy 3 Level 2: Heavy 1 –…

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