Posts Tagged ‘OH Walking Lunge’
February 27, 2020
CrossFit Warm Up:OH Shoulder Prep 3 Wall Walks 3×5 Snatch Grip Behind the Neck Push Press*3 From Hang Snatch Complex (Build)*50% of 1 RM Push Press – can be taken from rack No Rounds today; complete the movements like a chipper Strength: Hang Squat SnatchBuild to Heavy 5 WOD:3rds 20 OHS (95/65) 500m Row *Should…
Read MoreJune 12, 2017
Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success! Â Alphaholics you were all awesome and welcoming (as per usual). Â For those of you who dropped in last week we hope to see you soon and to those of you…
Read MoreMarch 20, 2017
FNL Update: Â This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer. Â We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks! Â We hope you can join us, sides dishes/snacks are welcome. Warm Up: 4rds 10…
Read MoreJanuary 10, 2017
CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…
Read MoreNovember 17, 2016
CrossFit: Warm Up: Ankle Circuit 4rds :30 Nose to Wall HS Hold 1/1 Leg Cradle Lunge Step w/ vertical flexion 10 Pillar to Plank press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Add 10# to 11.8.16 WOD: “Spades” 7rds 7 HSPU 14 OH Walking Lunges (45/25) 21…
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