CrossFit Alpha Dog – CrossFit
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
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.