4/11/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Deadlift (5-5-5-5-4-3)

Work up to a heavy set of 3 using the rep scheme 5-5-5-5-4-3.

Aim to add at least 5 pounds from last week.

Use as many sets of 5 as you need to then hit a set of 4 where your next jump will be a 3 rep.

Similar to the squat, leave room for growth here.

Take about 20 minutes.

Metcon (AMRAP – Reps)

10 Minute AMRAP


Wall Ball 20/14


Strict Pull Ups
Scale for strict pull ups today will be negatives. Complete the same number as the strict pull ups.

Rx+ 30/20 Wall ball

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