8/09/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Power Snatch (Build to Heavy Power + Hang Snatch AND Drop Sets)

Build up to a heavy Power Snatch + a Hang Snatch. The Hang may be either power or squat. Do this in 10-12 minutes and use multiple sets (5+).

Once you have hit your heavy set, drop 10 pounds and complete two more sets.

Metcon (Time)

75 VSit Ups for time

**Every Minute Complete 5 Power Cleans 95/65**
You must START with the power cleans to begin the workout. These should be done as quickly as possible. If you do not think you will have :30+ second to complete these throughout the workout, scale the weight.

V Sit up has feet on the ground and hands overhead (also on the ground) to begin. The finished position has the hands and feet touching roughly above the belly button. Scale using knee crunch ups.

Time cap 9 Minutes

Metcon (AMRAP – Reps)

Extra Credit


Single Arm Ring rows
4 Sets per arm

Focus on keeping shoulders square to ring throughout.

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