Friday, February 8th: CrossFit

7
Feb

Friday, February 8th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: Crab Walk Soccer or Handball

Specific: KB Lunge & Press x 5 ea.

-5 Hanging Knee to Chest w/ 3s Hold at Top

-Banded Pull Through x 6 (3s Eccentric)

-“I Dream Of Jeanie” x 5 ea. Side

Clean and Jerk (10:00 To Find Heaviest )

10:00 Clock to Est. 1RM

-Clean & Jerk

Performance: 10:00 Clock for 3 Rounds=

-3 Deadlift at Moderate Heavy Weight

-5 Tall Box Jumps

(Rest as Needed)

Metcon (AMRAP – Reps)

8 minute AMRAP:

-Power Clean and Jerks

(135/95#)(RX+ 155/105)

** Top of every minute, including 0:00:

-3 Burpee TTB.

-RX+=3/2 Ring MU**
Performance:

8:00 AMRAP:

-5 DB Power Clean & Push Press ea. Side (Must Finish 5 on one side before alternating)

-7 HR Push-Ups

-15s Hollow Body Hold

Cool Down

-Laying Banded Hamstring Floss Pulses x 60-90s, each leg

-Lacrosse Ball in Pec x 60-90s each side

-Lacrosse Ball in Mid Back and Scapula Area 60-90s, each side.