Posts Tagged ‘Squat Clean’
April 5, 2019
Warm Up:3rds1:00 Ipsilaterl Deadbug 10 BB Good Mornings (Build)5 High Box Jumps5 Squat Cleans 5 Deadlift Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 3: 3 x 3 (Straight)*Weight from 3.27.2019 Choose Your Own Adventure: WOD:500m40 Box Jumps30 KBS (AHAP)20 Burpees10 Squat Cleans (115/85)*Compare to 4.7.17* Flex:5 Rounds for completion10 – 8 – 6 – 4…
Read MoreMarch 20, 2019
Don’t forget FNL post party this Friday following the WOD. Bring a side and come hang out with your fellow Alphaholics and celebrate kicking ass in the 2019 Alpha Open! Warm Up:Shoulder/Rack Prep2rdsPA Clean Warmup (Build)5 Athletic Burpees3 position Clean 5 Pullunders Strength: Hang Power CleanLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Spring…
Read MoreFebruary 12, 2019
CrossFit Warm Up:Squat Prep —————–PA Clean Warmup X 2:45 Pillar x 2—————–5 EB Pullunders x 2—————–3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Heavy 2 WOD: Tester2000m Row for Time BodyFit 294 Warm Up:Before WB – 500m Row – Easy Ankle Circuit8min WAMRAP20 Double Unders / Practice10 KBS – Russian – Build5…
Read MoreFebruary 1, 2019
Warm Up:Before WB – 2min Row – Easy Pace2rdsPA Clean Warmup (Build):10 Superfriend + 4 FS Then EB Pullunders Then 3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 Choose Your Own Adventure: WOD:3 Rounds:500m Row10 Clean and Jerk (135/95)*Compare to 2.2.2018* Flex:4 Rounds:8 seated DB Press (Build)8 Front…
Read MoreNovember 19, 2018
I want to thank everybody that came out last night to share the evening at Friendsgiving. As I stated I’m thankful for each and every member of Alpha and enjoyed hanging out with you all this past weekend. Schedule update for holiday: Thursday 1 class at 9am (no cap, no need to sign up) Friday…
Read MoreSeptember 10, 2018
A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday. It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love. As Alpha’s longest members we were happy to share the evening with you both. Warm Up: Squat Prep…
Read MoreApril 4, 2018
Warm Up: 3rds PA Clean Warmup 3 way Pillar Series (:30 / :15) Hip/Rack Mobility Then 3rds 3-position Hang Squat Clean  + 2 FS (Build) *Hip / Hang / Low Hang* Strength: Squat Clean All Levels: 10min EMOM 1 Squat Clean – add weight every 2min WOD: “The Crew” 5rds 1:00 Max Cal Row…
Read MoreMay 18, 2017
CrossFit: Warm Up: 3rds 2/2 Knee Hug Lunge Step Vert. Flex/Ext 10 Kips/Kipping Practice PA Clean Warmup Strength: All Levels: Pistol Progression WOD: “Harry & Sally” 21-15-9 Squat Cleans (135/95) Wall balls (20/14) 45 Pullups/each *Must rotate every time you complete a set BodyFit: 108 Warm Up: Heat your meat Hero WOD: “Bradley” 10rds Sprint…
Read MoreApril 26, 2017
Warm Up: Rack Mobility PA Clean Warmup x 2 5-4-3-2 Hang Squat Clean (Build) 3-2-1 Squat Clean (Build) Strength: Squat Clean Level 1: Heavy 3/Technique Level 2: 5 x 1 (Build) *Not a RM test, work to a challenging single WOD: 10 EMOM 5 Cleans 15 Double Unders *Clean weight should be 50-60% of heaviest…
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…
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