9/11/18 - CrossFit Alpha Dog

9/11/18

CrossFit Alpha Dog – CrossFit

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Power Snatch (Build to a Heavy with 5 BFB Buy in)

Similar to last weeks power clean, take no more than 15 minutes to build to heavy power snatch.

Before every attempt you must complete 5 bar facing burpees. You must complete the lift within 15 seconds of your last bar facing burpee.

Do not miss more than once.

Metcon (Time)

3 Rounds

1K/.9K Assault Bike

20M Overhead Walking Lunge 45/35

15 Plate raised push ups Right

15 Plate raised push ups Left

1:00 Rest
Be sure your assault bike is not set to Miles.

Time cap per assault bike is 2:00, start a second heat at the 2:30 mark.

Use a plate on the overhead walking lunges. Do not throw them down when you are finished. Place them on the floor.

Perfect push ups

complete all push ups on one side (with your are elvated by placing it on the plate.)

Time Cap 14 Minutes

Metcon (Distance)

Extra Credit

3 Minute Wreckbag Drag
Use the wall ball room and do not go outside.

Complete in 10M Segments.

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