April 21, 2020

By Alpha Athletics Crossfit 412 | April 20, 2020

Strength:15 Min Clock 4×10 Bench/Chair Dips (Weight on lap if necessary) 4×10 Bent Over Rows (BB/DB/KB) 4×10 Front Raise (Plate/DB/KB/Bag) *add tempo if weight is light WOD:“Every Kiss Begins With Kay” 4 Rounds 20 Power Clean (DB 10/10 – one head touches floor) 20 Pulse Air Squats 20 Push Press (DB 10/10) 20 Pulse Air…

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May 24, 2017

By Tony Fusaro | May 23, 2017

CrossFit:  Warm Up: 2rds PA Clean Warmup 10 Ring Rows 10 BTN Push Press Then Split Jerk Footwork Strength: Clean and Jerk Level 1: Heavy Single Level 2: 1RM – Go get a PR! WOD: “Hot Diggity Dog” 5rds 20 Cals – Your choice 10 DB Power Clean (50/35) 10 DB S2OH Hump Day Pump:…

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