March 12, 2020

By Alpha Athletics Crossfit 412 | March 11, 2020

CrossFit Warm Up:Shoulder/Lunge Prep 3 rds 10 DU Practice 3 Pull-Up Negatives (jump to top if needed) 6/6 RNT Reverse Lunge Strength: 15min Clock Strict Pull-ups – 3 x MR *Should shoot for around 25-30 reps total* BB Front Rack Lunges – 4 x 6/6 WOD:Total Work: 40 T2B 80 Front/Back KB Lunges 160 Double…

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March 10, 2020

By Alpha Athletics Crossfit 412 | March 9, 2020

CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…

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February 27, 2020

By Alpha Athletics Crossfit 412 | February 26, 2020

CrossFit Warm Up:OH Shoulder Prep 3 Wall Walks 3×5 Snatch Grip Behind the Neck Push Press*3 From Hang Snatch Complex (Build)*50% of 1 RM Push Press – can be taken from rack No Rounds today; complete the movements like a chipper Strength: Hang Squat SnatchBuild to Heavy 5 WOD:3rds 20 OHS (95/65) 500m Row *Should…

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February 25, 2020

By Alpha Athletics Crossfit 412 | February 24, 2020

CrossFit Warm Up:Shoulder/Ankle Prep3rds (10:00 Cap)10m Inch worm to push up 10 DU Practice 1 From Floor Clean Complex (Build) WOD:30-20-10 Power Cleans (95/65-135/95-155/115) 5/5-10/10-15/15 Rot. Ball Slam 80 Double Unders (2:1) *This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.* Optional finisher: Trunk 3rds…

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February 20, 2020

By Alpha Athletics Crossfit 412 | February 19, 2020

CrossFit Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10m Duck Walk 5 Tempo 3311 KB Goblet Squats 1 From Hang Clean Complex (Build) Strength: Hang Squat Cleans Build to a Heavy 5 WOD: 5rds 20 Wall Balls 10 Hang Pw. Cleans (135/95) *Compare: 2.25.19* **Pick weight for HPC for no more than 2 sets** QuickFit…

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February 18, 2020

By Alpha Athletics Crossfit 412 | February 17, 2020

CrossFit Warm Up:Shoulder Prep 3rds (10:00 cap) 10m DB Bear Crawl 10 Banded Face Pulls 5/5 Single Arm Turkish Sit up Strength: 15min Clock 5 x 4 – DB Bench 5 X 4 – Bent Over Row Partner WOD: Race to 100/70cals Buy-In – 7 Burpees, remainder of min max cal AB *Partners rotate every…

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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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February 11, 2020

By Alpha Athletics Crossfit 412 | February 10, 2020

CrossFit Warm Up:OH Shoulder/Hollow body Prep 3 rds (10:00 cap) 10m Inch Worm to Tuck Jump 5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB) :3 -:5 Pull-up Iso Hold at top Strength:15min clock 4 x 8/8 Landmine Press 4 x 6 St. Pull-ups WOD:18min AMRAP 15 Box Jump 12 Push Press (115/85) 9 T2B *Compare to…

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February 6, 2020

By Alpha Athletics Crossfit 412 | February 5, 2020

CrossFit Warm Up:Shoulder Prep3 rds (10:00 cap) 10/10 Miniband Tall Plank Lateral Crawl 10 Prone PVC Lift Offs :10-:20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pullups Min 2: 8 St. Dips WOD: “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats *Work can be split any way, BUT Rxd is…

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February 4, 2020

By Alpha Athletics Crossfit 412 | February 3, 2020

CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 From Floor Snatch Complex (Build) Strength: Power Snatch 4 x 5 (Build) *Must be T&G* WOD:18min EMOM Min 1: 2 Hang Snatch + 2 Pw Snatch (Build) Min 2: 4 High Box Jumps (30/24) Min…

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