CrossFit Alpha Dog – CrossFit
Front Squat/Back Squat (5 Rounds 3 Front Squat 5 Back Squat)
Complete 3 Front Squat IMMEDIATELY into 5 Back Squat. This will be the first of 4 weeks we will be doing this.
Use 70% of your best Front Squat (Same starting weight as 4 Weeks ago for the 3×5 front Squat)
If you do not have a 1RM Front Squat, work up to a decently Heavy 3 Rep (based upon our 4×5’s) and use this.
30 Deadlift 205/125
20 Power Clean 155/95
10 Power Snatch 115/65
Look at each weight before you start the workout. You should KNOW that you can move each weight in quick singles if you choosing the rx weights. The deadlifts are really the only TnG reps here.
Female weights are awkward to make easy weight changes.
Use one bar. Take weights off as ou progress.
Time Cap 9 MInutes
30 Deadlift 275/205
20 Cleans 185/135
10 Snatch 135/85
Metcon (12 Rounds for time)
1:00 Between Rounds
3:00 Between Sets