10/10/17 - CrossFit Alpha Dog

10/10/17

CrossFit Alpha Dog – CrossFit

Push Press (2 Push Press + 2 Push Jerk)

Every :45 seconds for 10 rounds complete 2 Push Press + 2 Push Jerk. You will be taking these from the ground.

Aim to use 75-80% of your best Push Press.

Metcon (Time)

6 Rounds

14 Russian KB Swings 70/55

14 Front Rack Lunge Steps 70/55 (Alt R/L)
On the Russian KB Swing the end goal is to have aggressive hip drive and knee extension. The Kettlbell should end up around eye level if you are using the correct weight.

Lunges will be in place. You may step forward or backward.

On rounds 1/3/5 Front Rack on the Right Arm.

Rounds 2/4/6 use the Left Arm.

Time Cap 11 Minutes

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