May 16, 2018

By Alpha Athletics Crossfit 412 | May 15, 2018

Warm Up: Shoulder DROM 3rds 10 Kips/Kipping Practice :15 Lunge Hold (R&L) 5 Box Jumps (AHighAP) 10 BTN EB Press Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2’s can work to a heavy single* WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD *Compare…

Read More

October 26, 2016

By Tony Fusaro | October 25, 2016

Warm Up: 4rds :30 HS Hold 10/10 Single Arm KB Press 10 Pillar to Plank Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3-3-3 (Straight) *Use weight from 10.18.16 WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD

Read More