CrossFit Alpha Dog – CrossFit
Front Rack Lunge (5×12)
If you were here last monday, use 10 pounds more as long as your lunge steps are perfect!
Use 50-60% of your best front Squat for your 5 sets today.
OR. If you have completed the 5x12s, look back in wodify and use a PREVIOUSLY COMPLETED weight.
1) Take the bar from the rack.
2) Face opposite the direction you would if typically taking bar from the rack.
3) Take 6 strides away from rig, turn, take 6 strides back toward rig.
4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).
5) Work with a partner.
Metcon (3 Rounds for time)
Dumbbell Snatch 50/35
2 Minute Rest between Sets
Take your times for each round! Also, each round is meant to be done as fast as possible. The hope is that you keep a similar pace round to round.
20 Assault Bike Cals
1 Minute Rest between rounds