Thursday, February 7th: CrossFit

6
Feb

Thursday, February 7th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

On this Day in History: 1964 Beatles land at NY’s JFK airport, for 1st US tour

Warm-up

General: Assault Bike (20/20/20 Arms, Legs, Full)

Specific: 3 Rounds:

-CrossOver OHS x 5 w/ Hold in Bottom (3s)

-Single Arm KB Clean & Jerk (Light) x 8 ea. Side

-Traditional Push-Ups x 8

Snatch (6×2 @90% of Triple)

Snatch: E2MOM x 12:00 (6 Sets)=

Snatch Double at 90% of Last Weeks Triple (Weren’t here last week= Est. 3-Rep Snatch)

Performance: Alt. EMOM x 12:00=

-Odd: Sumo-DL High Pull w/ KB x 6

-Even: Double DB OH Lunge x 6 Steps

Metcon (Time)

3 Sets For Time/Quality (90s Rest b/w Rounds):

-20/15 Calorie AB

-Single Arm Briefcase Carry Lunge x 8 ea. Side (16 Total; 35/25)

-10 Single DB Renegade Row (Alt. Arms after Single Arm Row ea. Rep)
Performance: 3 Sets for Time/Quality (90s Rest b/w Rounds):

-60s AB at Moderate-Fast Pace

-Walking Lunge

x 16 Steps

-AMREP Ring Rows (-2)

Cool Down

-90s Seated Leg Across Body Glute Stretch

-Barbell Rollout Lats and Biceps.