2/12/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Squat (Building sets of 2)

Use multiple sets of 2 to build to a heavy double PAUSE Front Squat.

At the bottom of both of your front squats pause for a full two seconds.

DO NOT GO UNTIL YOU FAIL. Go until the bar speed is much slower than it has been OR you lose positions.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Squat Cleans 135/95

30 Lateral Bar Hops

*After round 3 increase to 155/105*
Squat Cleans should be able to be done in under 1:00 and can be done as singles.

Lateral bar hops must be two feet andplease do not jump on the bar.



Increase to 225/155

Metcon (Calories)

Extra Credit


Minutes on the Assault Bike

Half Rest to Work
so 5 on 2:30 off, 4 on 2 off ect.

Dont Set the timer on the bike. Do some math.

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