Wednesday, March 14th: CrossFit


Wednesday, March 14th: CrossFit

Alpine CrossFit – CrossFit

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PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Sampson Stretch

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Snatch Balance (E90s x 6= 3 Reps (55-65%))

Scaling= PVC Sotts Press

Note: We are going for proper bottom position reinforcement; NOT maxing out Snatch Balance Triples…


Metcon (AMRAP – Reps)

Alt. EMOM x 16 Minutes (4 Rounds ea.)

1- OH Lunge x 30s ME (R)

2- AB x 40s (300w/250w)

3- OH Lunge x 30s ME (L)

4- 40s Row (1:55/2:00 Pace)

Rx= 55/35lb KB OH Lunge & Maintain Paces on Monostructural Pieces

Scales= 35/25lbs OH Lunge + 200/150w Pace (AB) + 2:05/2:15 (Row)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 1:00 Side Plank ea. Side (On-Wall)

Accumulate 25-30 Banded Face-Pulls (2121 Tempo)

90s Forward Fold/Hamstring Stretch

Extra Gains

A1: Deadlift (3-3-3-3-3)

3 Speed Deadlifts

-Rest 15s before A2

A2: Broad Jump (3-3-3-3-3)

Rest 2-3:00 before next DL Set