January 16, 2020

By Alpha Athletics Crossfit 412 | January 15, 2020

CrossFit Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 10 Banded Hollow/Bent Hollow Pulldowns 10 T2B Progression 5 Snatch Grip Shrugs 1 From Knee Snatch Complex (Build) Strength: Hang Snatch 5 x 5 (Build) WOD:Every 2min x 6 8 T2B 8 Hang Snatch @ 75% 8/6 Cals AB QuickFit Warm Up:2 rds – 5:00 cap…

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September 24, 2019

By Alpha Athletics Crossfit 412 | September 23, 2019

CrossFit Warm Up: Strength: Hang SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Hello darkness, my old friend”6rds 5/5 DB Snatch (50/35) 10 Box Jumps (24/20)50m Sprint Rest :60 BodyFit Warm Up: Partner WOD: 800m Run 800 DB Snatch (50/35) 80 Box Jumps (24/20)600m Run 60 DB Snatch 60 Box Jumps 400m Run 40…

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September 4, 2019

By Alpha Athletics Crossfit 412 | September 3, 2019

QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…

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July 23, 2019

By Alpha Athletics Crossfit 412 | July 22, 2019

CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…

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December 17, 2018

By Alpha Athletics Crossfit 412 | December 16, 2018

Warm Up: Snatch Mobility3 x PA Snatch Warmup (3-4-5)OHS Prep Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: 10min EMOM2 Hang Snatch 2 Power Snatch 2 OHS *Weight should be light – moderate and focus on improved technique*

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June 19, 2018

By Alpha Athletics Crossfit 412 | June 18, 2018

CrossFit: Warm Up: PVC Positions 3rds PA Snatch Warmup (3-4-5) 5 Burpee Walkups 5 Box Jumps (Build) Overhead Mobility Strength: Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Victory” 10min AMRAP 2,4,6…. Hang Snatch (95/65) OHS Burpee Over Bar BodyFit: 229 Warm Up: Get Your Chili Warm 3rds 8 Strict No…

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August 23, 2017

By Tony Fusaro | August 22, 2017

CrossFit Warmup: 3rds PA Snatch Warmup 10 True Pushups Then 3position Snatch + 3 OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Powerful” 5 Rounds 9 Power Cleans (135/95) 15 Hand Release Pushups 21 Air Squats 200 m Run Hump Day Pump: Weighted Good Mornings 4 x…

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July 18, 2017

By Tony Fusaro | July 17, 2017

CrossFit: Warmup: 2rds 10 Kips/Kipping Practice PA Snatch Warmup Then 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch 8 Min EMOM – 2 Reps *Same weight as 07/05/17 WOD: “07/02/2016” 10-1 T2B 1-10 DB Press 100 m Run BodyFit 121 Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Single Arm KB Press (Light)…

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