January 16, 2020

By Alpha Athletics Crossfit 412 | January 15, 2020

CrossFit Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 10 Banded Hollow/Bent Hollow Pulldowns 10 T2B Progression 5 Snatch Grip Shrugs 1 From Knee Snatch Complex (Build) Strength: Hang Snatch 5 x 5 (Build) WOD:Every 2min x 6 8 T2B 8 Hang Snatch @ 75% 8/6 Cals AB QuickFit Warm Up:2 rds – 5:00 cap…

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December 10, 2019

By Alpha Athletics Crossfit 412 | December 9, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 25/leg Lateral Toe Taps with Band 10 V-ups or Tuck-ups 10 Tuck Jumps 1 From Floor Snatch Complex (Build)* *From Floor: 2 Pull, 1 Power, 2 Full Strength: SnatchLevel 1: TechniqueLevel 2: 5×3 (Build)*Must be touch-and-go* WOD: “Bawitdaba”10min AMRAP 10 Snatch (75%) 10 Box Jumps 5/5…

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