7/17/17 - CrossFit Alpha Dog


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.


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.


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.

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