1/09/18 - CrossFit Alpha Dog

1/09/18

CrossFit Alpha Dog – CrossFit

Power Clean (1.1.1.1.1 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)

Metcon (Time)

2 Rounds

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

Rx+

5 Bar Muscle Ups

10 Chest to Bar

15 Pull Ups

50/35 Single Arm DB Overhead walking Lunge

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