CrossFit Alpha Dog – CrossFit
Power Clean (22.214.171.124.1 Power Clean + 5 Shoulder to Overhead)
Complete 5 Single Power Cleans directly into 5 Unbroken Shoulder to Overheads.
Complete 3 total Sets with 2-3 Minutes in between them.
Use 65-70% of your best power Clean. (We will be repeating this @ +5lbs)
35 Pull Ups
60M Walking Lunge 45/35
Scale the number of pull ups to something you will be able to complete in less than 2 minutes. If you are unable to completequick pull ups at 15+ reps, use a box and do jumping chest to bar pull ups.
One length (green to green) is 10M. Do this 6 total times for your 60M. Do not throw the weight plates.
Time Cap 10 Minutes
5 Bar Muscle Ups
10 Chest to Bar
15 Pull Ups
50/35 Single Arm DB Overhead walking Lunge