January 17, 2019

By Alpha Athletics Crossfit 412 | January 16, 2019

CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…

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October 16, 2018

By Alpha Athletics Crossfit 412 | October 15, 2018

CrossFit:  Warm Up: Partner Mobility PA Snatch Warmup (3-4-5) x 3 Joint Mobility Then 3-position Hang Snatch (Build) Strength: Hang Power Snatch Level 1: Technique Level 2: Set of 3 (Build) Partner WOD: “Jen and Ross” 3500 m Row *Rotate every 350m 100 Power Snatch (95/65) *While partner is rowing BodyFit: 262 Warm Up: 3rds…

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Setember 18, 2018

By Alpha Athletics Crossfit 412 | September 17, 2018

CrossFit: Warm Up: Overhead Prep & Ankle Circuit 3rds 25 Double Unders / Practice 8/8 Getup Situp 10 KBS – Russian (Build to WOD weight) 8 DB Push Press (Build) Strength: DB Push Press All Levels: 4 x 6 – Work to a heavy weight WOD: “Android” 12min AMRAP 12/12 Single Arm DB Press 24…

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