4/16/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Back Squat

Take no more than 12 minutes to work up to a Heavy set of 3. This should not be a three rep max. If you fail your last rep you will be going too heavy.

Once you complete your heavy set of 3. Males drop 80 pounds and Females drop 50 pounds. Complete 3 sets of 8 at this weight.

If you were here on either of the last Mondays (2ndor 9th) aim to add 5-20 pounds based upon how heavy it felt.

You may use a belt.

Metcon (Time)

For Time

500M Row

25 Pull Ups

25 Overhead Squats 95/65

25 Pull Ups

500M Row
Start a 2nd Heat at the 3 Minute mark.

Pull Ups should take no longer than 2 minutes per set. If they do scale the number first. If you still will not finihs in this amount of time, scale to ring rows.

Scale overhead squats to front squats if uncomfortabel with the movement.

Time Cap 11 Minutes


15 Bar Muscle Ups (1)

15 Ring Muscle Ups (2)

135/95 Overhead Squat

Metcon (Distance)

Extra Credit

20 Minute Row at 65%

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