4/19/18 - 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 – Rounds and Reps)

With a Partner Alternate Through..

14 Minute AMRAP

12 DB Hang Clean and Jerks 50/35 (6R/6L)

20M DB Overhead Walking Lunge
You will complete an entire round and then your partner will complete an entire round.

Look to do the hang clean and jerks in similar fashion to the open. Rotate arms after 6 reps.

You may use one arm on the walking lunge. Scale these to a single arm front rack lunge.

Metcon (No Measure)

Extra Credit

Strict Pull Ups Work…

Look to do negatives OR climbing weighted sets of 5.

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