Monday: March 20th


Monday: March 20th

Alpine CrossFit – CrossFit


Awesome job on 17.4 athletes! Remember to enter your scores in by 6:oo pm


Warm-up (No Measure)

Burgener Warmup

-Down and Up

-Elbows High and Outside

-Muscle Snatch

-Snatch Lands (2″, 4″, 6″)

-Snatch Drops

Strength EMOM

Hang Snatch

For 19 minutes, increase the loading on the barbell each set

Every 90 seconds, for 9 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch


Record the time of your SLOWEST set

Metcon (Time)

Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters

15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.