2/15/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (5 Rounds for time)

Rvery 3:00 for 5 Rounds Complete…

8 Dumbbell Power Cleans

20M Dumbbell walking Lunge 50/35

(Use two dumbbells)
Each Round the cleans AND the lunge should be unbroken. THis means once the dumbbells are moving, you do not put them down until you finish the walking lunge. Scale weight so this is possible.

Start a second group at the 1:30 mark. If the first group isn’t finishing at this point the weight is too heavy. This goes for ALL rounds. You may even scale to weightless lunges.

The Dumbbells are to be supported by the shoulders in some way. Have Coach demo this.

Power cleans need one head of the db to touch the ground and one head to pass the shoulder.

Metcon (AMRAP – Reps)

1:00 On 1:00 Off x 6 Rounds

50 Double Unders

MAX Burpees with time remaining
Choose a number of double unders that you can complete in under :30. If you cannot complete more than 10 here, complete 50 single unders.

No stepping on the burpees.

Score is burpees.

Metcon (Calories)

Extra Credit

16 Rounds

:30 on

:30 off

Assault Bike Calories


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