11/09/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Push Press (Build to a Heavy 3 Rep Tempo Push Press)

Build to a heavy Set of 3 while following the “rules.”

1) pause for a FULL 3 Seconds at the top of every Push Press

2) Contol the bar (negative) for a FULL 3 seconds back down to your shoulder.

If you do these 2 things, it should keep the weight pretty light.

Metcon (Time)

5 Rounds

8 Devils Press 50s/35s

4 Muscle Ups
This is different from the origianl workout because it is likely we will need to share dumbbells. Seperate partners by the amount of time it takes for them to finish the first set of devils presses.

If one partner becomes too tired and cannot keep moving the dunbbells, allow the other partner to work.

The Devils press is essentially a burpee (chest between dbs with hands on handles) ground to overhead.

Scale Muscle Ups to 8 Negative Ring Dips

Time Cap 10 minutes

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