Posts Tagged ‘DB Snatch’
April 15, 2019
Warm Up:Squat Prep 3rds10 Kip Progression10 KBS (Build)3 x 1 Squat Clean + 2 Front Squat (Build)Back Squats Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Find a Heavy 3 then 1 Drop Set @ 80% WOD: 5 Squat Cleans (135/95)20 T2B5 Squat Cleans30 Dumbbell Snatch (50/35)5 Squat Cleans40 Russian KBS (AHAP)5 Squat Cleans50…
Read MoreFebruary 28, 2019
CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…
Read MoreJanuary 23, 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 MoreDecember 28, 2018
Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening. Warm Up: 8min WAMRAP 5/5 Knee Hug Lunge Step10 Scap Progression10 EB Thrusters 20 Double…
Read MoreNovember 15, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…
Read MoreOctober 30, 2018
CrossFit: Warm Up: 5min Double Under Practice 3rds 5 Burpee Walkups 5 Box Jumps (AHighAP) 5 Hang Cleans (Build) 5 Strict Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Price Match” For Time 50 Hang Power Clean (135/95) 50 Burpee Over Bar 150 Double Unders (Lateral…
Read MoreOctober 19, 2018
Reminder: FREE Community WOD tomorrow morning at 9:30am. Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much. Members welcome at both workouts, guests welcome at 9:30am Warm Up: Deadbugs 1:00 on/off x 3 3rds 6 Strict Pullups 8 BB Good Mornings…
Read MoreAugust 31, 2018
Warm Up: Overhead Prep 3rds PA Clean Warmup (Build) 2/2 Knee Hug Lunge Step Vert Flex Ext 5 Box Jumps (AHAP) Then 3 x 3 Clean and Split Jerk Strength: Clean and Jerk All Levels: 1RM *This is a test – go get a PR! Choose Your Own Adventure: WOD: 10/10 DB Snatch (50/35) 10…
Read MoreAugust 9, 2018
CrossFit:Â Warm Up: Partner Mobility EB Positions 3 x 5 Snatch Balance (Build) Strength: Hang Squat Snatch All Levels: Technique *Work sets of 3 adding weight as necessary* WOD: “Atabat” 5 Snatch (115/85) every :30 x 8 Rest 1min 5 Thruster (115/85) every :30 x 8 Rest 1min 5 Power Clean (115/85) every :30 x…
Read MoreAugust 2, 2018
CrossFit: Warm Up: 3rds Hip Mobility :10 SuperFriend +4 Thrusters (Build) 10/10 Getup Situp 10 KBS – American (AHAP) WOD: “Dos Diez” 10min AMRAP 100m Row *Add 100m each round* 5 Thrusters (115/85) Rest 5min 10min AMRAP 100m Run 2/2 DB Snatch (50/35) *Add 2/2 each round* BodyFit: 242 Warm Up: 5min Double Under Practice…
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