11/05/18 - CrossFit Alpha Dog

11/05/18

CrossFit Alpha Dog – CrossFit

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Back Squat (Build to a Heavy Set of 10)

Week 3/3

These are all the same “rules” as last week. Leave room for week 3 BUT you should be able to add to your total from week 1 or 2.

The goal is NOT to squat as heavy as possible. The goal is to accumulate volume using sets of 10.

So, every set has to be 10 reps. If done correctly

1) You will not fail (week 1/3)

2) You won’t want to use more than 5-6 Sets,

3) You will know you are done when your last two sets “Aren’t Fun”

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Start a new Heat Every 5 Minutes.

Do not drop the empty bar. Females use 35 pound bar.

11 Minute Time Cap

Metcon (Time)

Extra Credit

5 Rounds

15 Sit Ups

:30 Plank Hold Right

:30 Plank Hold Left

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