CrossFit Alpha Dog – CrossFit
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.
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