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BADGER Friday

Adrian T

This Saturday Adrian will be competing in a weightlifting meet himself!

Alpha Strength & Conditioning
1604 15th ST SW Suite 106
Auburn, Washington
at 12pm!

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+ Bachmeyer’s Inspiration For Looped Open Video From Keanu Reeves Film Speed – The Overheard Press

CrossFit WOD for Friday 4/14

“BADGER”

3 rounds for time:
30 squat cleans, 43/29kg
30 pullups
800m run

Compare to 13MAY2016. Post time to whiteboard.

Olympic Weightlifting WOD – Week 3, Day 3

no feet snatch + snatch + snatch balance, no feet clean + clean + jerk, overhead squat OR strict press + push press + jerk

Chinese plank, db tricep kickback/side, hanging leg raise, broad jump

Have You Filled Out the Survey?

Carlos G

GET IT DONE! MAKE IT SO: Take the FCF Athlete Survey for Spring 2017

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+ The CrossFit Off Season: Time To Fix These 3 Weaknesses – Tier Three Tactical

CrossFit WOD for Wednesday 4/5

EMOM for 16 minutes:
a. 3 hang cleans
b. 8 alternating single leg toes-to-bar

5 rounds for time:
10 alternating front lunges
10 burpee-over-bar

Fitness/Health = 30/20kg, Rx = 43/29kg, Performance = 70/50kg

Post time to whiteboard.

Olympic Weightlifting WOD

muscle clean + no feet clean + clean, front squat, pause upright row + high pull

partner slam ball toss situp, standing db russian twist, pause clean high pull, split press

Kettlebell WOD

Ground force
Turkish getup practice
Swing work (progressing to single arm and snatches)