10/13/17 - CrossFit Alpha Dog

10/13/17

CrossFit Alpha Dog – CrossFit

Power Snatch (Build to a Heavy Power Snatch)

In 12 Minutes or less, build to a heavy power snatch. This need not be a 1RM, but you should hit more than 85-90%.

You should not miss more than twice.

Look to use a 5-3-3-1-1-1… Rep scheme.

Metcon (Time)

For Time

30 Power Snatches 115/75

30 Chest to Bar Pull Ups

30/20 Calorie Assault Bike
Start 2nd heat 4 Minutes after. You may share a bar. Try to have those faster at the movements in first heats.

Workout is meant to be quick! If any part of this is going to hold you up, scale so that you can continue moving.

Snatches should be done in sets, not singles. Chest to bars should also be done in sets.

Time Cap 8 Minutes

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