July 9, 2019

By Alpha Athletics Crossfit 412 | July 8, 2019

Crossfit Warm Up:Overhead Prep3rds8 Scap Progression8 Hang Power Snatch (Build)8/8 MB2T4 High Box Jumps Strength:Pullup Test WOD:14 – 12 – 10 – 8 – 6 – 4 – 2Hang Power Snatch (95/65)T2BBox Jump (24/20) BodyFit 334Warm Up:8min WAMRAP 5/5 Knee Hug Walking Lunge 5/5 ML Press 5 Bupree Walkups5/5 Single Arm Press 5 High Box…

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March 26, 2019

By Alpha Athletics Crossfit 412 | March 25, 2019

CrossFit Warm Up:Overhead Prep3rdsPA Snatch Warmup (3-4-5)10 KBS (Build to working weight) 20 Double Unders / Practice Strength: Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Obstacle Illusion”5 Rounds for Time7 Snatches14 Russian KBS (AHAP)21 Double Unders or 200m Run*Compare to 3.27.18 BodyFit 306 Warm Up:30 Calorie Row 8min WAMRAP8/8 ML Press…

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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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October 2, 2018

By Alpha Athletics Crossfit 412 | October 1, 2018

CrossFit: Warm Up: 3rds PA Snatch Warmup (3-4-5) 5 Box Jumps (AHighAP) Overhead Mobility Strength: Hang Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Bring it on” 12min AMRAP 4 Hang Power Snatch (80%) 2,4,6,8…. Box Jumps (24/20) MB2T Cooldown: 5min BodyFit: 259 Warm Up: Heat Yo Meat 3rds Hip Mobility 15 Strict…

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October 13, 2016

By Tony Fusaro | October 12, 2016

CrossFit: Warm Up: 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Strict HSPU All Levels: 4 x 6-8 WOD: “Seger” For Time 15 Hang Power Snatch (95/65) 50 Double Unders (3:1) 15 Power Snatch (115/85) 50 Double Unders 15 Hang Power Cleans (135/95) 50 Double Unders 15 Power Cleans (155/115) BodyFit: 047…

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January 7, 2014

By Tony Fusaro | October 5, 2016 |

First and foremost great work everybody.  Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months.  There will be a couple more tests this week and then we will be starting a new strength program next week, remember we…

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