July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)

Posted in

Alpha Athletics Crossfit 412

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