November 13, 2018

CrossFit: 

Warm Up:
3rds
20 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
6 Strict Press (Build)
Shoulder Mobility

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 1 every :30 for 10min
*Weight from 10.30.18*

WOD:
“Obstacle Course”
5rds
10 HSPU
20 Situps
30 Double Unders (3:1)

BodyFit: 271

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
10 KB High Pulls

Skill: DB Cleans & HSPU Progression

WOD:
20min AMRAP
5 HSPU
10 DB Clean (Heavy)
20 Situps
40 Double Unders (3:1)

Posted in

Alpha Athletics Crossfit 412

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