10/09/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Deadlift (5×5)

Complete 5 sets of 5 Deadlift FOR QUALITY. This means that there is no break down or bad/wasted movement.

Also, there will be a reset at the bottom of each deadlift. Basically you will (Quickly) reset tension for every rep of the 5. This isn’t meant to be rest. Just a skill.

Look to use 70-75%

Metcon (Time)


Pull Ups

200M Run
Workout ends with a 200M Run.

Scale for pull ups today is jumping pull ups. Set up a box if needed, so elbow sits at 90 degree angle.

Time Cap 9 Minutes

Metcon (Weight)

Extra Credit

400M Towel Grip Farmers Walk AHAP
Towels are in bottom left cubby.

Record Time in notes

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