Alpha Project

Home of CrossFit San Mateo #findyouralpha

[Alpha Project @CFSanMateo]

Friday Schedule Change: As per request, this Friday we will have one morning class at 9am. It will be a fun partner workout and it will be plenty tough! If you are in town come in and hit it hard.

Evening... https://t.co/BECmnthZ8A

[Alpha Project @CFSanMateo]

Schedule reminder: The gym will closed this Thursday for the 4th of July! Everyone enjoy your day off from work and have fun celebrating Independence Day!

[Alpha Project @CFSanMateo]

Monday
A. Hang snatch;
3,3,3,2,2,2,1,1,1,1.
Rest 1-2mins between sets.
Building as technique allows.

B. “Helen”
3 rounds of:
400m run
21 KBS
12 pull-ups

[Alpha Project @CFSanMateo]

Monday
A. Hang power clean; build to a max in 20mins.

B. 3 rounds of:
25 hang power cleans @95/75
50 air squats to a medball.

[Alpha Project @CFSanMateo]

A. Not for time but move quickly through it;
10 rounds of:
1 heavy back squat
1 rope climb
10 goblet squats
200m heavy object carry (sandbag,medball,plate,etc.)

[Alpha Project @CFSanMateo]

A. EMOM9 of:
E: 5 DB c&j rt + 5 DB c&j lft
O: 30-50 DU

B. Open WOD 17.1
10 DB snatches
15 burpees over box
20 DB Sn
15 bob
30 DB Sn
15 bob
40 DB Sn
15 bob
50 DB Sn
15 bob
20 min time cap.

[Alpha Project @CFSanMateo]

A. 3 stop clean complex;
3 sec pause 1in off floor
3 sec pause at knees
3 sec pause at high hang (hips)
r1-2m
x4

B. Clean complex;
1. 3 sets of:
1 clean DL + 1 hang clean with 3sec pause at knees
r1m
2. 3... https://t.co/Capcrejvax

[Alpha Project @CFSanMateo]

A. Back Squat;
1. 15-15-15 r1m
r3m
2. 10-10-10 r2m
r3m
3. 5-5-5-5-5-5. r2m
Building after each rep change.

[Alpha Project @CFSanMateo]

A. With a partner complete the following for time:
20 rounds of:
400 cal row
200 DB/KB strict press @35/20
Each team will complete 20 total rounds, two athletes may work at the same time.

[Alpha Project @CFSanMateo]

A. Kipping pullup practice and skill work;

B. 5 rounds of:
20 pullups
40 pushups
60 air squats

[Alpha Project @CFSanMateo]

A. Hang Squat Clean and Jerk;
build to a max.

B. 8 rounds of: 25 DU & 10 Knees to Elbows

[Alpha Project @CFSanMateo]

For time
40 wall balls
40 Deadlifts @225/185
40 wall balls
40 KBS
40 wall balls
40 bar facing burpees

[Alpha Project @CFSanMateo]

A. Power Snatch complex;

1. EMOM4
2 Snatch grip DL
1 Snatch grip high pull

2. EMOM4
2 Snatch Grip high pull

3. EMOM4
1 Snatch grip high pull
1 powe snatch

B. Build a max snatch.

[Alpha Project @CFSanMateo]

A. Back Squat;
5-5-5-5-5-5.
r2-3min

B. AMRAP7 of:
7 KBS
7 Burpees

[Alpha Project @CFSanMateo]

A. With a partner complete the following for time:
2 rope climbs
60 DB/KB Thrusters @35/20
2 rope climbs
50 burpees over a planking partner
2 rope climbs
100 cal row
2 rope climbs
40 med ball situps
2 rope climbs
30 shuttle sprints.

[Alpha Project @CFSanMateo]

A1. Pushups
1. WTD pushups x8-10
2. Pushups x15
3. ME Bench push ups
A2. KB Walking Lunges (farmer carry) x16 total lunges
x5

B. For time:
20-15-10-5 of:
Dips
Box jumps
200m run

[Alpha Project @CFSanMateo]

A. Sumo Deadlift; 3rm

B. EMOM21
1. 2 heavy hang power cleans
2. 8 Dual KB push press
3. 40 DU

[Alpha Project @CFSanMateo]

A. Power clean;
Technique and speed:
1. EMOM5
3 power cleans @30-40%
2. EMOM5
2 power cleans @40-50%
3. EMOM5
1 power clean @50-70%

B. Build to a power clean max.

[Alpha Project @CFSanMateo]

A. 4 rounds of:
500m row
75 DU
50 wallballs
rest 3 mins

B. Leg/hip mobility
1. 60sec foam roll rt quad
2. 60sec roll lft
3. 60sec roll right glute
4. 60sec roll left glute
5 banded hip floss
x2-3

[Alpha Project @CFSanMateo]

A. Back Squat;
3-3-3-3-3-3-3.
Weight will stay the same for all 7 sets.

B. 3 Rds of:
6 burpees ovrer the box
12 Thrusters @95/65