April 10, 2019

By Alpha Athletics Crossfit 412 | April 9, 2019

Warm Up:OH Prep Split Jerk Footwork8min WAMRAP5 :02 Pause Jerks (Build)10/10 Standing Teapots (Heavy)5 High Box Jumps Strength: JerkLevel 1: TechniqueLevel 2: Find a Heavy 5*Split or Push Jerk* WOD: “La Calavera”6 Rounds for Time10/10 Alternating Single Arm DB Press (40/25)10 Box Jumps (24/20)100m Run

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August 2, 2018

By Alpha Athletics Crossfit 412 | August 1, 2018

CrossFit: Warm Up: 3rds Hip Mobility :10 SuperFriend +4 Thrusters (Build) 10/10 Getup Situp 10 KBS – American (AHAP) WOD: “Dos Diez” 10min AMRAP 100m Row *Add 100m each round* 5 Thrusters (115/85) Rest 5min 10min AMRAP 100m Run 2/2 DB Snatch (50/35) *Add 2/2 each round* BodyFit: 242 Warm Up: 5min Double Under Practice…

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July 18, 2017

By Tony Fusaro | July 17, 2017

CrossFit: Warmup: 2rds 10 Kips/Kipping Practice PA Snatch Warmup Then 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch 8 Min EMOM – 2 Reps *Same weight as 07/05/17 WOD: “07/02/2016” 10-1 T2B 1-10 DB Press 100 m Run BodyFit 121 Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Single Arm KB Press (Light)…

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July 3, 2017

By Tony Fusaro | July 2, 2017

Warmup: Chubbs Sequence 3rds 10 Chin Ups :40 Plank Hold 10 EB Thrusters Strength: Zercher Squats Level 1: Technique Level 2: 5×5 (Build) WOD: “The Breakup” 100 Thrusters (95/65) *100m Run every break  

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