Posts Tagged ‘Power Clean’
August 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 MoreJuly 25, 2018
Warm Up: Overhead / Rack Mobility Split Jerk Footwork 3rds PA Clean Warmup (Build) 4 Athletic Burpees Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 2 (Build) *4 challenging doubles* Partner WOD: “Monongahela and Allegheny” 10min AMRAP 2 Hang Clean (135/95) 2 Power Clean 2 Jerk *Partners alternate rounds*
Read MoreJune 1, 2018
Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary. There will be no cap on classes we will accommodate as many people as we need to. Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha! Warm Up: Get Your…
Read MoreApril 6, 2018
Warm Up: 3rds 10 Scap Depressions / Depressions w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step Vert Flex/Ext Strength: All Levels: 10min EMOM Even: 5 Strict Pullups (add weight if necessary) Odd: 5/5 Split Squats (add weight if necessary) WOD: “Jerry and George” Partner Tabata Push Press (95/65) Front Squat (135/95) Power…
Read MoreMarch 30, 2018
Warmup: Deadbugs – 3 x 1:00 /1:00| 3rds PA Clean Warmup (Build) 8 Feet Elevated Ring Rows 5 x 1 Speed Deadlifts 25 Jumps (Double / Single Unders) Strength: All Levels: Deadlift 5 min 1 Rep every :30 Seconds *100% of 2/21/18 or heavier than 3/21/18* WOD: “Dirty Wagon” 3 Rounds 10 Power Cleans (155/115)…
Read MoreMarch 14, 2018
Warm Up: Rack Mobility 3rds PA Clean Warmup (Build) 5/5 Pillar w/ arm reach 10 Front Squat Then 10min for 3 x 3-position Pw Clean (Build) and find starting weight Strength: Power Cleans 10min EMOM – 2 reps *Every 2min add weight* WOD: “Major League” 7min AMRAP Max Rep Wall Ball (20/14) *Top of every…
Read MoreFebruary 2, 2018
Schedule Reminder: Next Friday Feb. 9th 5:30pm Bros and Brews – Dudes doing manly things, followed by Saturday is for the Girls at 10am on Feb. 10th. Both events are open to the public so bring a family member or friend who could benefit from Alpha Athletics and let them experience what we’re all about. …
Read MoreJanuary 10, 2018
CrossFit Warmup: Get Your Chili Warm 3rds Bear Crawl/Crab Walk 10 Kips/Kipping Practice 10 KBS – American 5 Box Jumps (30/24) 3-position Clean x 3 (Build) Strength: Power Clean All Levels: 10 min 1 @ :30 sec *Same as 12.19.17* WOD: “Xena” 12 min AMRAP 5 Power Cleans (155/115) 9 C2B Pullups 13 Box Jumps…
Read MoreDecember 19, 2017
CrossFit:Â Warm Up: 3rds PA Clean Warmup x 3 Wrist/Shoulder Mobility 5 Box Jumps (30/24) Then 3 position Pw Clean x 3 (Build) Strenth: Power Clean Level 1: Heavy 3 / Technique Level 2: Heavy 3 Partner WOD: “Donner and Blitzen” 5 Rounds 10 Sandbag2Shoulder Max Calorie Assault Bike *Each partner does 5rds* **Score is…
Read MoreDecember 5, 2017
CrossFit Warmup: Chubbs 2rds PA Clean Warmup 5/5 Knee Hug Lunge Step 4 Broad Jumps Then Barbell Complex x 3 (Build) WOD: Mainsite 10/14/2012 60 Alternating Pistols OR Step Lunges 50 wall-ball shots, (20/14) 40 box jumps, (24/20) 30 deadlifts, (185/135) 20 power cleans 10 front squats BodyFit 171 Warm Up: Get Your Chili Warm…
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