October 14, 2020

By Alpha Athletics Crossfit 412 | October 13, 2020

WOD:7min EMOM2 Clean and JerksGoal is to add weight during 7min but no required time frame ie every 2min. Want to guide the members on how to challenge themselves w/o feeling forced to add weight

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February 13, 2020

By Alpha Athletics Crossfit 412 | February 12, 2020

CrossFit Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 1 Clean Complex Strength: Floor Press 4 x 6 (Straight) *Weight from 2.7.20* WOD:1,2,3…8…3,2,1 Clean and Jerk (135/95) Box Step Over QuickFit Warm Up:2 rds (5:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 10 DB High Pull…

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December 5, 2019

By Alpha Athletics Crossfit 412 | December 4, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…

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July 19, 2019

By Alpha Athletics Crossfit 412 | July 18, 2019

Warm Up:Overhead/Rack MobilityPA Clean Warmup x 2 ————————Split Jerk Foot work————————3rds3 position clean + 3 Jerks (Build)20 Double Unders / Practice Strength: Clean and JerkLevel 1: TechniqueLevel 2: Heavy 1 (Heavy for today, but if it feels good, go for a PR!) WOD:5 Rounds2 Squat Cleans (185/135)1 Clean and Jerk10 DU* 5 Minute Cap Flex:4…

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July 12, 2019

By Alpha Athletics Crossfit 412 | July 11, 2019

Warm Up:Rack MobilityPA Clean Warmup x 2——————Split Jerk Footwork——————3-position Clean + 3 Jerks (Build) Strength: Clean and JerkLevel 1: TechniqueLevel 2: Find a Heavy 2 WOD:10 Minute AMRAP10 Power Cleans (115/85)10 Jerks10 Clean and Jerk*Add 20lbs/10lbs each round Flex Sesh: 4rds12 DB Shrugs (Build)8 DB Curl to Press (Build)Then 3rdsShoulder Superset (Bent Over Flys –…

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July 5, 2019

By Alpha Athletics Crossfit 412 | July 4, 2019

Warm Up:PA Clean Warmup x 2Split Jerk Footwork EB Pullunders x 2 3 position Squat Clean + 3 Jerks (Build) Strength: Clean and JerkLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:In 1 Minute10/7 Cal ABMR Power Cleans (135/95)*Accumulate 50 Reps

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May 21, 2019

By Alpha Athletics Crossfit 412 | May 20, 2019

CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…

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