January 23, 2018

CrossFit:

Warm Up:
Shoulder/Overhead Mobility
3rds
PA Snatch Warmup (Build)
5 Burpee Walkups
Bear Crawl & Crab Walk
then
3 position Squat Snatch (Build)

Strength:
Snatch
All Levels: Every :30 for 8min
*Add weight from 1.3.18*

WOD:
18.0
21-15-9
DB Snatch (50/35)
Burpee Over DB

BodyFit: 189

Warm Up:
Chili Warm on machine of choice
3rds
10 Scap Depressions
10/10 Walking Lunge
10 Ball Slams
5 Strict No Jump Burpees

WOD: Retest of BodyFit 077
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge
Rest 4min
For Time
100 Cals – Rower/AB
Rest 4min
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge

Posted in

Alpha Athletics Crossfit 412

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