6/08/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Deadlift (5 Sets of 4 @ 75% +10/5)

Complete 5 total sets of 4 reps at 75% of your Best Deadlift. These should not be over the top heavy.

If you do not have a 1RM, work up to something challenging and work there.

If you were here last friday, add 10 pounds. Both male and female.

Metcon (Time)

For Time

80/65 Calorie Row

40 Handstand Push Ups

20 Power Snatches 95/65
Start a new heat every 5 Minutes. This puts a 4:45 Time Cap on the row.

If you cannot complete HSPU. Scale down to 10 Wall Walks. Chest to floor on the start, and the wall to finish.

Snatches SHOULD BE done touch and go. No singles.

Time Cap 11 Minutes

Rx+ Snatches @ 135/95

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