4/20/18 - 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.

We also did this last Friday, Look to match or pass last weeks weight.

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

60 Chest to Bar Pull Ups

*No More Than 12 at a Time*

**Every Break Complete 12 Russian KettleBell Swings 70/53**
if you at any point are unable to do 4 or more reps, you should be scaling. Look to first do pull ups, then banded pull ups.

Time Cap 11 Minutes

Rx+ 84 Chest to Bar Pull Ups

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