2/09/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Back Squat (Accumulate 60 Reps)

Add 10/5 Pounds if you were here last Friday. (Last Week)

Accumulate 60 Reps at 50-60% of your best Back Squat. This is a weight that should allow you to do 8 or more PER set.

Input your highest set x weight.

Rest as long as you need to to hit something close to your first set. For example, if you do 18 reps on set 1, you should do 10-12 for every set after that.

Work with a partner, take less than 12 Minutes.

Metcon (AMRAP – Reps)

10 Minute AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20
Barbell should be able to be moved, not quite as easily as yesterday, but the weight should still be not so much of an issue.

Box Jumps may be bounding.

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