4/13/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Snatch (5 x 1 Power + 1 Squat + 3 Overhead Squats)

Complete 5 sets of

1 Power Snatch + 1 Squat Snatch + 3 Overhead Squats.

Work up to a set where you are fairly certain you will not miss. This means that you will be limited by whichever of the snatch variations you are worse at.

If you are uncomfotable with the Overhead squat. Sub this out with a :15 overhead hold in the snatch grip.

Record heaviest complex.

Metcon (Time)

For Time

50 Hang Squat Cleans 95/65

*Every Break Complete 8 Toes to Bar*
Every rep must start from the hang. the only place the bar may rest is in the front rack OR in the hang for a short time. Nothing too long.

Time Cap 12 Minutes

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