June 28, 2019

By Alpha Athletics Crossfit 412 | June 27, 2019

Warm Up: PA Clean Warmup x 2Kipping Practice x 2Tempo Goblet Squat – Heavy – (:03 down :03 hold)—————EB Pullunders —————-3 position Squat Clean (Build) Strength: Squat Cleans Level 1: Technique Level 2: Work to Heavy 2 Choose Your Own Adventure: WOD: For Time 21-15-9Power Cleans (115/85)T2B Flex Sesh: 4rds for completion8 DB Pullovers (AHAP)MR…

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November 30, 2018

By Alpha Athletics Crossfit 412 | November 29, 2018

Warmup: 3 x Deadbugs 1:00 on/off 3rds 10 Banded Straight Arm Pushdowns 10 BB Good Mornings 10 KB Snatch Warmup 5 Deadlifts (Build) Strength:Deadlift Level 1 – 1×5 (+10) Level 2- 8 min AMRAP 1 every :60 *Same weight as 11-21-18* WOD: Choose your adventure A) 4 Rounds 25 Calories Assault Bike 10/10 KB Snatch…

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July 6, 2018

By Alpha Athletics Crossfit 412 | July 5, 2018

Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…

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