3/14/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Snatch (1 Snatch EMOM x 8)

Complete 1 Snatch a minute for 8 minutes at 80% of your best snatch. These may be either power or squat.

You should not be missing multiple reps. If you do miss one, do not try again until the next minute.

If you were here alast week, add 5 pounds.

Metcon (Time)

6 Rounds

14 Step Ups 24/20

7 Deadlifts 225/155
Step ups need to be done alternating. Make sure you have full extension at the top of the box.

Deadlifts should be able to be done in 2 or less sets throughout.

Time cap 9 Minutes.

Metcon (Time)

Extra Credit

Accumulate 5:00 hanging from a bar.

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