January 4, 2019

By Alpha Athletics Crossfit 412 | January 3, 2019
A man standing in front of a rack with an orange and blue shirt.

Warm Up: 8min WAMRAP 10 Banded Pullaparts 6/6 Single Arm Elevated Pushup10 Plate Touches :10 AB Sprint Strength: DB Bench Press All Levels: 4 x 6 (Build) Partner WOD: “Shimmy and Shake” Tabata Intervals x 8 Partner 1: Cals AB Partner 2: Ball Slams *Partners work simultaneously**8rds each part movement**Score is total Cals and Reps*

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January 3, 2018

By Alpha Athletics Crossfit 412 | January 2, 2019
A man standing in front of a white wall.

CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…

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January 2, 2019

By Alpha Athletics Crossfit 412 | January 1, 2019
A group of people riding stationary bikes in a gym.

Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this! Warm Up: 3rdsPA Clean Warmup (Build):10 Superfriend + 4 Front Squat Split Jerk FootworkThen 3 position clean + 3 Jerks (Build) Strength: Clean and JerkAll…

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