Posts Tagged ‘Power Clean’
October 5, 2017
CrossFit Warmup: 7min WAMRAP 10 Scap Depressions 15 Air Squats :20 Table Top Stretch 4 Broad Jumps Strength: Alternating EMOM Even – 5 Strict Pullups Odd – 10 Ring Dips Partner WOD: “Pot and Kettle” 50 Power Cleans (135/95) 400 m Run 100 Box Jumps (24/20) 200 m Run 50 T2B 400 m Run 100…
Read MoreSeptember 12, 2017
CrossFit: Warmup: Rack  Mobility PA Clean Warmup x 2 Super Friend stretch + 4 FS x 2 3 position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 3 x 3 (Build) WOD: “The Camel Complex” 5 x 3min rest 2 Hang Cleans 2 Cleans 2 Front Squat 2…
Read MoreAugust 11, 2017
Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall. Â Festivites begin when you get there, see you after the evening classes! Warm Up: PA Snatch Warmup x 2 Overhead/Wrist Mobility 3 Snatch Balance x 3 (Build) 3 position Squat Snatch x 3 (Build) Strength: Snatch Level 1: Technique / Heavy 3 Level 2: Heavy 1 –…
Read MoreJuly 28, 2017
Warmup: Rack Mobility 2rds PA Clean Warmup 4 Athletic Burpees Then 3 position Hang Clean x 3 (Build) Strength: All Levels: Hang Clean 8 min EMOM 2 Reps at same weight as 07/13/2017 WOD: “Daily Double” 7 min AMRAP 7 Box Jumps (20/14) 7 Burpees 7 Power Cleans (115/85)
Read MoreJuly 19, 2017
Warmup: 3rds 1:00 Deadbug PA Clean Warmup 10 Scap Retractions 10 EB Good Mornings Strength: DeadLift Level 1: 1×5 (+10) Level 2: 4×4 @ 95% *07/07/17 WOD: “Windmill” 12-9-6 Power Clean (155/115) Lateral Hops over bar
Read MoreJune 23, 2017
Alpha Reminders: NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition. Â We’ll be carpooling if anybody is interested. Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen. Â Meet up…
Read MoreJune 14, 2017
Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…
Read MoreApril 12, 2017
Warm Up: Rack Mobility PA Clean Warmup x 2 3 position clean x 4 (Build) Strength: Clean Level 1: Technique Level 2: 5 x 2 (Build) *Focus is pull under and catch WOD: “Special J” 10-8-6-4-2 Power Clean (135/95) B.O.B 100m-200m-300m-400m-500m Shuttle Run
Read MoreFebruary 17, 2017
Warm Up: 3rds :25 Nose to Wall HS Hold 10 Scap Depressions PA Clean Warmup 10/10 Partner Russian Twists Strength: All Levels Strict Pullups & Strict HSPU – 4 x 5 *Add weight if necessary WOD: “Building Blocks” 21 Hang Cleans (115/95) 21 Rotational Ball Slams 15 Power Cleans (135/95) 15 Rotational Ball Slams 9…
Read MoreJanuary 17, 2017
CrossFit: Warm Up: 3rds PA Clean Warmup Child’s Pose Progression Then 4 x 3-position clean (Build) Strength: Power Clean Level 1: Technique Level 2: Heavy 3 *Focus on pull under bar WOD: “Playoff Run” 10-8-6-4-2 Hang Clean (135/95) Push Jerk *30 Double Unders (3/1) after each round BodyFit: Trunk: 3rds 10/10 Getup Situp 10/10 Standing…
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