6/12/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Power Snatch (Build to a Heavy Power Snatch + Drop Sets)

IN TEN MINUTES OR LESS… Build to your heavy Power Snatch.

You should not need more than 7 weight increases to get here today.

We did this exact thing last Tuesday. Same goals apply. No missing. No ugly reps. It is OKAY to match your snatch from last week. PRACTICE.

Once the ten minutes are up, you will have 5-6 more minutes to complete three more sets of two singles at 80% of your Heavy Snatch for the day.

Metcon (Time)

3 Rounds

20/16 Calorie Assault Bike

40 Sit Ups

50 Push Ups
The assault bike will be first come first serve today. This means if you cannot get onto a bike you will need to wait for someone to get off.

Each bike will have a 1:45 Time Cap.

Each heat will start every 2:00

Scale push ups to Box Push ups today.

Time Cap 15 Minutes

Rx+ 40 GHDSU (Only if you know you can handle them)

admin - Author

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.

Refer a friend and receive $50 CASH!

Try a free workout on Saturdays!