Alpine CrossFit – Weightlifting
A: Snatch Pull + Power Snatch Double (1-1-1-1-1)
Pause at Knee on Pull x 2-3s
B: Clean Pull (2) + Hang Power Clean (2) (1-1-1-1-1)
C: Seated Box Squat (3-3-3-3)
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
4×3 at 70% Back Squat
D1: GHD Hip Extension (12-12-12)
Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.