Wednesday, January 23rd: CrossFit

22
Jan

Wednesday, January 23rd: CrossFit

Alpine CrossFit – CrossFit

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Endurance WOD


Warm-up

General: “Rowling” x 5 Rounds w/ Jump-Switch Lunge Penalty (1 ea. Leg)

Specific: 3 Rounds

-Crossover OHS w/ Pause x 5 Reps

-10 CrossOver Step-Up & Overs

-5 Banded High Pull

-5 Banded Good Mornings in High Pull Hold

Snatch Development(1/23/2019)

Part 1:

EMOM x 4:00=

1 Muscle Snatch + 1 OHS

Part 2: EMOM x 4:00=

Power Snatch + Hang Snatch

Part 3: E2MOM x 8:00=

Full Snatch x 2

**Build to heaviest**

**logging heaviest double**
Performance:

Part 1: E2MOM x 6:00=

-Snatch Grip Hang High Pull x 5

Part 2: E2MOM x 6:00=

-Snatch Grip Deadlift x 5

Metcon (Time)

4 Rounds for total time:

-12 Box Jump Overs(24/20″)

-500m Row

**Rest 2 minutes**
Performance:

4 Rounds for Total Time :

-16 Skater Lunges

-500/400m Row

**Rest 2 minutes between rounds**

Cool Down

-3 minute AB Flush out

– Accumulate 2:00 in an elbow plank

-3 minute lower body foam roll

Endurance

1: Metcon (2 Rounds for calories)

1:00 AMREP

Assault Bike Calories

-Rest 1:00-

2: Metcon (2 Rounds for reps)

3:00 AMRAP

12 Alt. DB Power Clean (50/35; Rx+=70/50)

36 Double Unders

-3:00 Rest-

3: Metcon (2 Rounds for reps)

5:00 AMRAP

3 Burpee Box Jumps (30/24)

5 Strict Pull-Ups (Fist stacked; Alternate Sides)

7/5 Ski-Erg Calories

-5:00 Rest-