Posts Tagged ‘Snatch’
May 21, 2019
CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…
Read MoreApril 16, 2019
CrossFit Warm Up:Overhead PrepPVC Positions 3 x 3 position Snatch x 3 (Build) 5 Athletic Burpees 10/10 Russian Twists Strength: Low Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “der Tod”10 Minute AMRAP5 Snatch (135/95)10 Burpee Over Bar5/5 Rotational Ball Slams BodyFit 311 Warm Up:Row 500m – Easy Into 3rds7 Box Jumps…
Read MoreSeptember 27, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch PA Snatch Warmup (3-4-5) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict Dips *Add weight to either if necessary* Partner WOD: “Fried Chicken and Rigs” 20 Snatch (115/85) 40 T2B 60 S2OH 80 KBS – Russian (AHAP) *Between movements 40 cals AB*…
Read MoreSeptember 5, 2018
Warm Up: Squat Prep 3rds PA Clean Warmup (Build to Thruster weight) 3-position Snatch 10 Thrusters WOD: “Adderall” Courtesy of CFNE 0-10min: 1 mile Run then MR Clean & Jerk (135/95) 13min-20min: 800m Run then MR Snatch (115/75) 23min-27min: 400m Run then MR Thruster (95/65)
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 MoreMay 22, 2018
CrossFit: Warmup: 3rds PA Snatch Warmup – (3-4-5) Burpee Walkups w/ Broad Jump 20 Double Unders / Practice Strength: Snatch Level 1: Technique Level 2: Heavy Single WOD: “Spicy Ketchup” 12 min AMRAP 6 Burpee Box Jump 12 T2B 24 Double Unders (3:1) BodyFit: 223 Warm Up: Ankle Circuit 4min Double Under Practice Then 3rds…
Read MoreMay 15, 2018
Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall. Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat. CrossFit: Warm Up: Ankle Circuit 3rds PA Clean Warmup (Build) 5 Bupree Walkups 20 Double Unders / Practice Overhead Mobility…
Read MoreMay 3, 2018
CrossFit: Warm Up: Strength: Snatch Level 1: Technique Level 2: Heavy 2 WOD: “Bradshaw” 12min AMRAP 1 Snatch (135/95) 2 KBS – American (AHAP) *Add (1) Snatch and (2) KBS every round* BodyFit: 218 Warm Up: Get Your Chili Warm Trunk: 3rds :40 Plank w/ pushup (Every :10) 10/10 MB2T 10/10 Heel Touches WOD: BodyFit…
Read MoreApril 25, 2018
Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am. Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals. Still room to join us and the more the merrier. See myself or April with any questions or interest in participating. Warm Up: 3rds 10…
Read MoreApril 17, 2018
CrossFit: Warmup: PVC Positions Then 3rds PA Snatch Warmup ( 3-4-5) 10/10 Partner Russian Twists 10/10 Lat. Over and Back Strength: Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Voters Rights” 15 min AMRAP 15 G2OH 15 Rotational Ball Slams 15/15 Lateral Hops BodyFit 213 Warm Up: 3rds 250m Row 10 Scap Depressions –…
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