150625 Thursday – “Diesel Power”

Alamo F!T will be returning Monday, July 6th.  If you have a friend(s) who are interested in trying our CrossFit without the intimidation this is the perfect class!

What you can expect from our FIT! Class:

  • Improved cardiovascular endurance (cardio)
  • High calorie burn
  • Muscle tone & firmness
  • Increased core strength
  • Improved coordination & flexibility
  • Leaner, stronger physique

Current members are welcome the join the class too.  More information can be found here:  https://clients.mindbodyonline.com/classic/ws?studioid=4755&stype=-8&sView=day&sLoc=2&date=07/06/15


Mobility: Shoulder Mobility

Skill Practice Warm Up:  Ring Dip and Muscle Up Progressions

Strength: None.

Metabolic Conditioning: “Diesel Power” – 17 minute AMRAP.

7 ‘heavy’ power clean (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)

Ring dips (Performance: 7 reps, Athletic*: 4 reps, Health: 7 push ups)

14 bumper plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

400m run

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2 – 4 rounds.

Coaching Tips: Go heavy on power cleans, you will have a minute rest before each set of them to recover and get ready each round. Take it up 5 or 10lbs from your “regular” metcon power clean weight. Get your legs under you before you stand up with the bumper plate, don’t lift it with your back. As your legs fatigue this will be an issue to keep yourself aware of.

Log your results online by clicking here.

Compare to: 2014 – 10 – 30

*Women’s “As Prescribed” weights and reps (Rx)

Optional ‘Cash Out’:  None.

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