1/12/17 - CrossFit Alpha Dog

1/12/17

CrossFit Alpha Dog – CrossFit

Deadlift (5 Box Jump + 8 Deadlift Super Set)

Complete 5 High Box Jumps Directly into 8 Unbroken Deadlifts. Do this for 4 total sets. Take about 2 minutes between each working set.

The point of the box jump is maximal hip extension. So rather than choosing a higher box, you may try to catch in less of a “Squat.”

Use 60% of your best Deadlfit.

Metcon (Time)

For Time

50/40 Cal Assault Bike

40 Toes to Bar

30 Clean and Jerks 115/75
The Bike should be done as quick as possible today. No pacing. If you do not beat the time cap, you have not gone RX.

Toes to bar should be scaled to knee tuck ups if you cannot maintain at least doubles.

Clean and jerk should be ble to be done for touch and go reps.

Bike Cap 3:40

(Start next heats every 4:00)

Time Cap 11 Minutes

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