5/14/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Squat/Back Squat (5 Rounds 3 Front Squat 5 Back Squat)

Complete 3 Front Squat IMMEDIATELY into 5 Back Squat. This will be the first of 4 weeks we will be doing this.

Use 70% of your best Front Squat. OR Something you can move well for the 3 FS.

Metcon (AMRAP – Reps)

4 Minute AMRAP

40 Calorie Row

Max Power Snatches 115/75

-4:00 Rest-

4 Minute AMRAP

40/30 Calorie Row

Max Power Snatches 115/75
Start a new heat every 4 Minutes. This leaves room for 20 people.

Row should take 2:30-3:00 minutes and the snatches should be able to be moved quickly as singles.

Females use same calories unless you will fall drastically behind the time goal.


135/95 Barbell.

Metcon (Time)

Extra Credit


Strict Pull Ups

Push Ups
Scale pull ups to 2 Negatives every set.

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