Monday, August 13th: CrossFit


Monday, August 13th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard



Warm-up (No Measure)

Part 1: Alt. x 3 Rounds with a Partner

Partner AB at 300/200w; other partner Completes 5 Squat Therapy Squats + 5 KB Bottoms Up Press ea. Arm

Part 2: OHS Prep Series

-Accumulate 10 Repetitions ea. Movement

Hang Muscle Snatch

Sn. Grip Push Press

Overhead Squat

x 2 Sets (One with PVC, the next with Barbell)

Strength EMOM

Overhead Squat (EMOM x 10:00= 1-Rep)

Building each round until a max for the day is found.


Metcon (Time)

90s On/90s Off Until Completion:

30 Power Snatch

30 Power Clean (135/95)

*Every 90s Interval Begins with 12 Push-Ups

Once you finish your Power Snatch, move on to Power Clean.

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX in Trap & Lat Head x 30-60s ea. Arm

Banded 3-Way OH Stretch x 60s ea.

Acc. 3:00 Paleo Chair

Extra Gains

5K Retest! We’ve been building towards this 🙂

5k Run (Time)

Max Effort 5k Run