August 21, 2019

By Alpha Athletics Crossfit 412 | August 20, 2019

Warm Up:Before WB: 3min Warmup RowOverhead/Wrist Prep——————————-PA Snatch Warmup x 2 5 High Box Jumps x 2 ——————————-3 x 5 Snatch Pullunders Strength: Squat SnatchLevel 1: TechniqueLevel 2: 5 x 2 (Build) WOD: “30 Going on 30”30 Cleans (135/95)30 Box Jump Overs (24/20)30 Cal Row

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February 21, 2019

By Alpha Athletics Crossfit 412 | February 20, 2019

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not…

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February 6, 2019

By Alpha Athletics Crossfit 412 | February 5, 2019

Warm Up:PA Snatch Warmup 10 Kips / Kipping Practice Then 2 x 5 EB Snatch Pullunders Then 3 position Squat Snatch (Build) Strength: Squat SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:Partner WOD15 Minute AMRAP20 Cal AB20 Squat Snatch (95/65)20 T2B*Work Split Evenly*

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January 3, 2018

By Alpha Athletics Crossfit 412 | January 2, 2019

CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…

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August 23, 2018

By Alpha Athletics Crossfit 412 | August 22, 2018

CrossFit:  Warm Up: Parnter Mobility PVC Positions BB Complex – 3-position Snatch +3 OHS (Build) Strength: Squat Snatch All Levels: Technique *Sets of 3 building in weight* WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *Compare to 4.5.17* BodyFit: 248 Warm Up: Squat Prep 3rds 10/10 Bottoms Up KB Press 8/8 Getup Situp 10 Plate…

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