November 30, 2017

By Alpha Athletics Crossfit 412 | November 29, 2017

CrossFit Warmup: PA Snatch Warm Up x 3 Overhead/Wrist Mobility 5 Snatch Balance + OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD: “The Wall” 20-15-10-5 OHS (95/65) 10-20-30-40 Wallballs BodyFit 170 Warm Up: Get Your Chili Warm 4rds of “Cindy” WOD: Tabata – 8 Rounds (Rest 1 min btwn…

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November 29, 2017

By Alpha Athletics Crossfit 412 | November 28, 2017

CrossFit Warmup: 3rds :40 Deadbug 8 Ring Rows 8 BB Good Mornings (Build) 4 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: Heavy 3 (Approx 90% of 3 RM) WOD: 8 min AMRAP 4/4 Rotational Ball Slam 4, 8, 12, 16, 20 . . . Pullups BodyFit 170 Warm…

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