6/16/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Bench Press (5-5-5-5-5)

These sets should be BUILDING. This means that every set you do should be heavier than the one before it. You should have a recent 5×5. You should start lower than this so you know you can continue to add weight.

60% is usually a good place to start.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Females use a 35# barbell for the thrusters.


Start a new heat every 5 minutes on the rowers.

This workout’s pace should be limited by your ability to do pull ups and your lunges after the row. Pace the row accordingly.

If you have any pull ups, attempt RX.

Time Cap 13 Minutes

admin - Author

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