Power Cleans Archives - Page 3 of 3 - Alpha Athletics Crossfit 412

January 24, 2018

By Alpha Athletics Crossfit 412 | January 23, 2018

Warm Up: PVC Shoulder DROM 3rds PA Clean Warmup (Build) 5/5 Pillar with arm reach 10 Kips/Kipping Practice 10 Bottoms Up KB Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Heavier than 1.16.18* Partner WOD: “Mary Kate and Ashley” 20rds 3 Power Cleans (135/95) 3 S2OH 6…

August 23, 2017

By Tony Fusaro | August 22, 2017

CrossFit Warmup: 3rds PA Snatch Warmup 10 True Pushups Then 3position Snatch + 3 OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Powerful” 5 Rounds 9 Power Cleans (135/95) 15 Hand Release Pushups 21 Air Squats 200 m Run Hump Day Pump: Weighted Good Mornings 4 x…

June 22, 2017

By Tony Fusaro | June 21, 2017

CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2: Â 4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 DeadliftsÂ (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…

March 28, 2017

By Tony Fusaro | March 27, 2017

CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…

January 13, 2017

By Tony Fusaro | January 12, 2017

Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever). Â If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes. Â Otherwise come down to Zone 28 and buy him a Fireball shot…

January 4, 2017

By Tony Fusaro | January 3, 2017

Warm Up: PA Clean Warmup x 3 3-position Squat Clean x 4 (Build) *Focus on pulling under bar Strength: Hang Squat Clean Level 1: Technique Level 2: Heavy 3 *Goal is to improve on pulling under the bar and be more comfortable in the bottom position WOD: “Good Vibrations” *Courtesy of CFNE 5rds – Max…

December 7, 2016

By Tony Fusaro | December 6, 2016

Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s). Â We’ll be there following the evening classes around 7pm but please don’t wait for us. Â Hope to see many of you there. Warm Up: 3rds 1/1 Spiderman with rotation PA Clean Warmup Then 4 x 3-position…

October 19, 2016

By Tony Fusaro | October 18, 2016

Warm Up: 4rds 10 Scap Retractions PA Clean Warmup 4 Athletic Burpees Strength: Power Cleans Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Unibrow” 10 min AMRAP 10 Power Cleans (115/75) 10 Burpees