9/10/18 - CrossFit Alpha Dog

9/10/18

CrossFit Alpha Dog – CrossFit

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Front Squat (8 Sets of 1)

Complete 8 Sets of 1 Front Squats at 85-90% of your best.

If you were here last Monday for the 6×2 you should be able to add 20M/10F.

DO NOT BUILD TO A 1RM

You are not allowed to fail reps OR move poorly (look and listen to coaches here). If you need correction on your movement you should be dropping/maintain weight from last week, not adding.

Metcon (Time)

For TIme

18 Thrusters 115/75

200M Run

15 Thrusters 115/75

200M Run

12 Thrusters 115/75

200M Run

9 Thrusters 115/75

200M Run

6 Thrusters 115/75

200M Run

3 Thrusters 115/75
Thrusters should never take more than 2 sets, if they are going to scale the weight.

Rx+ 135/95

Time Cap 11 Minutes

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