CrossFit Alive – Alive Performance

W-up: (No Measure)

Pre-class (do pre only, lots to get thru):

3 Rounds

10 Empty bar muscle snatch from knee (build rhythm, brush hip)

Run 200m

Lower Body Prep

Banded Lat and Chest in ext rot

Power snatch timing and footwork

1: Power Snatch (5 x 5 @ 75%, drop and reset each rep)

3-5 Uneven Ring Rows per side between sets.

2: Back Squat (4-5 x 5 @ 90% of the best 5RM this cycle)

3Fit: Metcon (Time)

3 Rounds

7 Power clean 50/35kg [60/40]

21 Knees to Elbow / Chest

3Perf: Metcon (Time)

3 Rounds

7 Power clean 75/50kg [100/65]

21 Toes to bar

Extra: Metcon (Time)

Complete 7 rounds for time:

3 Power Snatches 60/40 (quick singles at worst)

Row 250 meters

Befor: Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds:

Complete as many rounds as possible in 4 minutes:

L-Hold Pull Ups – 5 Reps

Strict HSPU – 5 Reps

Lateral Burpee Box Jumps – 5 Reps

*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count.

*L-Hold Pull Ups should be performed with a 90 degree bend in the hips and legs fully extended.