CrossFit Alpha Dog – CrossFit
Deadlift (Build to a Heavy Deadlift)
Take up to 20 minutes to build to a Heavy deadlift. Have a plan based on the past 7 weeks as to how to reach a weight you haven’t previously lifted.
If you miss, it is unlikely you will make it your 2nd try.
No ugly deadlifts.
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
9 Strict Ring Dips
9 KB Snatches Right 53/35
9 KB Snatches Left 53/35
Scale ring dips first to kipping, and the to banded. We will need to share rings.
If you are uncomfortable with the kb, you may use a dumbbell.
50 Sit up
50 Sit UP
*100 Du between each and starting with*
Be smart and probably scale reps to 25s.