9/11/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Push Press (Build to a heavy 3 rep, then 3×3 drop)

Build up to a Heavy 3 Rep in 8-10 minutes using 4-6 sets.

Then, Complete 3 sets of 3 on the drop set with 10-30 pounds less than your heavy set. Drop set should be heavy, but able to be moved well.

Metcon (Time)

For Time

800M Run

80 Kettlebell Swings 55/35
Take a look at the time cap and have a goal in mind as to how you plan to finish the workout. Scale the weight of the swings if you will be unable to maintain stes of 8+

Time Cap 10 Minutes

Rx+ Hang Kettlebell snatches 55/35 Rotate every 10

Metcon (Time)


5 Rounds

15/12 Cal Assault Bike

:30 Bar Hang (Palms Facing)

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