February 28, 2020

By Alpha Athletics Crossfit 412 | February 27, 2020

QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…

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February 27, 2020

By Alpha Athletics Crossfit 412 | February 26, 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…

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February 26, 2020

By Alpha Athletics Crossfit 412 | February 25, 2020

QuickFit Warm Up:2rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 10 Ring Row WOD:Min 1: Max Cal Row Min 2: Max Burpees *Continue until you get 100 Cals and 60 Burpees CrossFit: Warm Up:Shoulder Prep 3rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 4 Floor Press (build) Strength: Floor Press8RM WOD:  EMOM: Min 1:…

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February 25, 2020

By Alpha Athletics Crossfit 412 | February 24, 2020

CrossFit Warm Up:Shoulder/Ankle Prep3rds (10:00 Cap)10m Inch worm to push up 10 DU Practice 1 From Floor Clean Complex (Build) WOD:30-20-10 Power Cleans (95/65-135/95-155/115) 5/5-10/10-15/15 Rot. Ball Slam 80 Double Unders (2:1) *This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.* Optional finisher: Trunk 3rds…

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February 24, 2020

By Alpha Athletics Crossfit 412 | February 23, 2020

QuickFit Warm Up:2rds (5:00 cap) 10m Duck Walk 5/5 DB Curtsy Squat 10 Pull-Up Progression WOD:15min AMRAP 10 DB Thrusters (40/25) 10 Pull-ups 10/7 Cals AB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 Cap)10m Duck Walk 10 Goblet Curtsy Squat 1 Clean Complex subbing Front Squat Strength:Front Squat – Find Heavy 2 *If weight feels…

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February 21, 2020

By Alpha Athletics Crossfit 412 | February 20, 2020

QuickFit Warm Up: 2rds 10m Quadruped Crawl 10 Pull-Up Progression 10 DU’s or DU practice WOD:5min – Max Meter Row 4min – Walking Lunges 3min – Burpees 2min – Pull-ups 1min – Double Unders *Set clock for 15min, no rest between movements* CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds (10:00 cap) 10/10 MiniBand (ankles)…

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February 20, 2020

By Alpha Athletics Crossfit 412 | February 19, 2020

CrossFit Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10m Duck Walk 5 Tempo 3311 KB Goblet Squats 1 From Hang Clean Complex (Build) Strength: Hang Squat Cleans Build to a Heavy 5 WOD: 5rds 20 Wall Balls 10 Hang Pw. Cleans (135/95) *Compare: 2.25.19* **Pick weight for HPC for no more than 2 sets** QuickFit…

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February 19, 2020

By Alpha Athletics Crossfit 412 | February 18, 2020

QuickFit Warm Up:2rds 2 Wall Walks 5/5 Single Arm DB Cleans 10 DU’s or DU practice WOD:20min AMRAP 5 HSPU 10 DB Cleans (50/35) 20 Situps 40 Double Unders (3:1) *Compare to BF 271* CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks 10/10 Single Arm Bottom Up KB Z-Press 1 Clean Complex…

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February 18, 2020

By Alpha Athletics Crossfit 412 | February 17, 2020

CrossFit Warm Up:Shoulder Prep 3rds (10:00 cap) 10m DB Bear Crawl 10 Banded Face Pulls 5/5 Single Arm Turkish Sit up Strength: 15min Clock 5 x 4 – DB Bench 5 X 4 – Bent Over Row Partner WOD: Race to 100/70cals Buy-In – 7 Burpees, remainder of min max cal AB *Partners rotate every…

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February 17, 2020

By Alpha Athletics Crossfit 412 | February 16, 2020

QuickFit Warm Up:2rds 10/10 Tall Plank Lateral Crawl 10 Burpee to AKBS 10 3sec Pause Jump Squats WOD:15-12-9-12-15 Devil Press (35/20) Box Jump Over CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10m/Arm Single Arm KB Front Rack Carry 10 3sec Pause Jump Squats 5 Tempo 3311 Front Squat (build) Strength: Front Squat3 x 3…

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