Posts Tagged ‘Snatch’
May 23, 2017
CrossFit:Â Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Barbell Complex x 3 Strength: Snatch Level 1: Heavy 3 / Technique Level 2: Heavy Single *If weight feels good – go get it! Â If not work to a manageable single WOD: “Vive La France” 10min AMRAP 10 Pullups 20 Situps 40 Double Unders (3:1)…
Read MoreMay 11, 2017
Happy Hour Tomorrow Patron in the Fox Chapel Plaza. Â Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:Â Warm Up: Overhead Mobility 2rds :20 Nose to Wall HS Hold PA Snatch Warmup 3-2-1 Hang Snatch (Build) 3-2-1 Full Snatch (Build) Strength: Snatch Level 1: Heavy 3 / Technique Level 2: 5…
Read MoreMarch 29, 2017
Warm Up: Overhead Mobility PA Snatch Warmup x 2 3 x 3-position Snatch x 2 (Build) 3 Snatch w/ :02 hold in catch (Build) Strength: Snatch Level 1: Technique Level 2: Heavy 3 Skill: KB Snatch WOD: “Ride or Die” 40 KB Snatches (AHAP) 200m Run 30 KB Snatches 200m Run 20 KB Snatches 200m…
Read MoreFebruary 24, 2017
Tonight is the night, FNL will begin between 6 and 6:30pm. Â Heats will be set up based off of when you arrive so if you want to go first get here early. Â Looking forward to spending the next few Friday’s together. Warm Up: 5min Rope Warmup 3rds Barbell Complex 5 Hang Snatche 5 Snatch Balance…
Read MoreFebruary 9, 2017
Schedule Update: Â There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30. Â G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once…
Read MoreFebruary 2, 2017
Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout. Â Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…
Read MoreDecember 15, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. CrossFit: Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 Strength: Snatch…
Read MoreNovember 30, 2016
Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 3-position Full Snatch x 4 Strength: Snatch Level 1: Technique Level 2: Heavy double *work to a heavy load, not a 2RM WOD: Every :30 for 5min 1 rep at 100% of heavy double Rest as needed For Time 30 Burpee over Bar *Meant…
Read MoreNovember 10, 2016
CrossFit: Warm Up: Parnter Mobilty Wrist Circuit 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Snatch Level 1: Technique Level 2: Heavy 3 – This is NOT a test, challenging but doable WOD: Every 3min x 5 3 HSPU 6 Snatch @ 75% 9 Calories AD BodyFit: 055 Trunk: 3rds 10/10 –…
Read MoreJanuary 22, 2014
Don’t forget this Sat. following class we will be holding the kickoff meeting for the Alpha Nutritional Challenge. Â We will have our friends from Advocare in to talk about some of the new products that will be available at the gym. Â We will also go over all of the rules and how we will be…
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