Thursday, June 20th: CrossFit

19
Jun

Thursday, June 20th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Announcements

OG WOD On the Books for tomorrow! Good Ole “JC” with Running, T2B, and DB Front Squats!

Warm-up

Warm-up

PVC Series x 3 Rounds:

-10 OH PVC Cossack Squats

-Banded Thread the Needle (Pull Through w/ PVC) x 6 ea. Side

-Banded ER at 90 Degrees x 5 ea. Arm

PVC Burgener Series into BB Snatch Technique

Snatch Technique Warm-Up

Part 1: 2x 5 & 5:

-5 Hang Power Snatch (No Feet Movement) + 5 Snatch Grip Push Press (Emphasis: Finish Shoulder Position & Elbow Location)

Part 2: 2 x 3

-Hang Power Snatch (Feet can Move) + 3 Hang Full Snatch

PEFORMANCE

Part 1&2 with Light BB or PVC

Power Snatch + Hang Power snatch (1×1+1)

12 minutes to find heaviest Power Snatch + Hang Power Snatch
PERFORMANCE:

3 Rounds for Quality:

-4 Turkish Get-Ups (2 ea. Arm)

-30s Extended Plank (Arms Above Head; Think Reverse Hollow Body).

Metcon

Metcon (No Measure)

3 Rounds:

-30s KB Kneeling Halo

30s Rest

-60s Single Leg KB Deadlift (30s ea. Leg)

60s Rest

-90s Banded Reverse KB Bear Crawl

90s Rest
Performance= Same

Cool Down

Cool Down

-400m Easy Jog

-3 Way Banded Overhead Stretch x 60s each position, each arm.

-90s banded Hamstring Flossing, each leg