January 23, 2019

By Alpha Athletics Crossfit 412 | January 22, 2019

Warm Up: 3rdsPA Snatch Warmup (3-4-5) 6 Strict No Jump Burpees6 Box Jumps (30/24) ———————————–3 x 5 EB Pullunders Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD:“18.0”21-15-9DB Snatch (50/35)Burpee Over DB *Compare to 1.23.18*

Read More

January 23, 2018

By Alpha Athletics Crossfit 412 | January 22, 2018

CrossFit: Warm Up: Shoulder/Overhead Mobility 3rds PA Snatch Warmup (Build) 5 Burpee Walkups Bear Crawl & Crab Walk then 3 position Squat Snatch (Build) Strength: Snatch All Levels: Every :30 for 8min *Add weight from 1.3.18* WOD: 18.0 21-15-9 DB Snatch (50/35) Burpee Over DB BodyFit: 189 Warm Up: Chili Warm on machine of choice…

Read More