CrossFit Alpha Dog – CrossFit
Front Squat (2 Rounds 1×6 1×4 1×2)
Complete 2 “Waves” of Front Squats in the order of 6,4, and 2 Reps. You will complete your set of 6 and then rest 1-2 minutes. Next, complete your set of 4 and again rest until recovered. Finish your set with a heavy double. Complete this pattern twice.
If you were here last week, use the same weights as your 5/3/1 for your 6/4/2.
Or,
Use 70% for your sets of 6.
Add 10M/5F pounds for your set of 4 on both sets.
Add an additional 10-20# for your double (based on percieved difficulty).
Keep Weight on each 6/4/2 the same for both rounds.
Record your sets of 6
Metcon (AMRAP – Reps)
10 Minute AMRAP
14 Dumbbell Snatches 50/35
200M Run
Dumbbell Snatches have to be alternating. Weight should be able to be moved quickly.
Rx+
70/50 Dumbbell Squat Snatches
Metcon (No Measure)
Extra Credit
5×12 Ring Rows
Complete 5 sets of 12 ring rows. Attempt to do them supine, So level to the ground and feet on a box.
We have alot of pull ups tomorrow, so if this is going to make those tough take it easy here.
