7/14/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Bench Press (4×10 @ 55-60%)

Complete 4 sets of 10 reps around 55-60% of your best bench press. If you do not have a 1RM build to a heavy but sustainable set of 10 and repeat.

2-2:30 Rest between sets.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Snatches should be able to be moved in at least 5 touch and go reps. You may scale this to an empty bar hang power snatch.

Scale double unders today to single unders and complete 45 reps.

Metcon (Time)

EC 21-15-9

V-Sit Ups

:45 Bar Hang Btwn Rounds

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