Categorized as: WOD

8/22/17

CrossFit Alpha Dog – CrossFit

Power Snatch (EMOM x 10 Power Snatch + Overhead Squat Sequence)

Every Minute for 10 minutes complete one set of the sequence. Basically, every two minutes you will add an overhead squat until completion.

1 Power Snatch + 1 Overhead Squat x 2

1 Power Snatch + 2 Overhead Squat x 2

1 Power Snatch + 3 Overhead Squat x 2

1 Power Snatch + 4 Overhead Squat x 2

1 Power Snatch + 5 Overhead Squat x 2

Use 70-75% of your best Power Snatch

Metcon (Time)

2 Rounds

35 Deadlifts 155/105

25 Bar Facing Burpees
Yesterdays workout was about your pace, todays workout should be relatively quick.

With that in mind, there is one weight on the deadlift. If you cannot get it done in 3-4 sets, lower the weight.

Time Cap 9 Minutes

Metcon (5 Rounds for time)

Extra Credit

5 Sets

8 Toes to Bar

MAX Bar Hang

:30 Between Sets

8/21/17

CrossFit Alpha Dog – CrossFit

Front Squat (Build to a Heavy Single)

Take upwards of 20 minutes (No hard time cap) to find a heavy Front Squat.

If you miss twice, you are done.

Look to make big jumps (20-40) in the beginning, and smaller jumps (5-10) toward the end. Try to use the entire 20 minutes and use 8+ sets in a 5-3-3-3-2-1-1-1 Fashion

Metcon (AMRAP – Reps)

11 Minute AMRAP

21-15-9

Kettlebell Swings 55/35

10-10-10

Toes to Bar
No Chalk.

If you make it through one round in 11 minutes, restart from 21 and continue.

Kettlebell swings should be unbroken for the most part on the first round.

Complete toes to bar if you can maintain the 10s in a good amount of time.

Rx+

21-15-9

Kettlebell Snatches 55/35 (21R/15L/9R/21L/15R….)

Toes to Bar (Both)

Metcon (Time)

Extra Credit

8 Sets

500M Row

1:00 Reset

8/18/17

CrossFit Alpha Dog – CrossFit

Power Clean (Every :90 x 8 Sets 2 Cleans + 1 Jerk @ 70%)

For 8 rounds, complete 2 Cleans (Anyway) and one Jerk (Anyway) every 90 seconds.

Use 70% of your best power clean here

Metcon (Time)

For Time

45 Double Unders

35 KettleBell Swings 70/55

25 Pull Ups

35 Kettlebell Swings 70/55

45 Double Unders
Attempt double unders if you will be able to get them all done within the time cap.

Kettlebell Swings should be done in 5 or less sets each time.

Scale Pull Ups today to Negative Pull Ups and complete 10 of them.

Rx+

90/90 Double Unders

15 Bar Muscle ups in place of Pull Ups

Time Cap 10 Minutes

8/16/17

CrossFit Alpha Dog – CrossFit

Metcon (AMRAP – Reps)

Minutes 0-7

7 Minute AMRAP

20/15 Calorie Assault Bike “Buy in”

7 Thrusters 95/65

7 Bar Facing Burpees
Rest 3 Minutes before starting on Part 2.

The Bike will be done just to begin the 7 minutes. This should be a high effort, and you should be done in 60-90 seconds.

Start 2nd and 3rd heats at the 2 and 4 minute Marks.

Once you complete your bike, you will move through the 7 and 7 and THESE reps will be your score. This is how the other 2 portions will work as well.

Rx+ 115/75

*Has to be unbroken thrusters*

Metcon (AMRAP – Reps)

Minutes 10-17

20/15 Calorie Assault Bike “Buy in”

14 Hang Power Cleans 95/65

14 Toes to Bar
Rest 3 Minutes before starting Part 3

Hang Power Cleans should be done in 2 or less sets.

Scale toes to bar to knee tuck ups.

Rx+ 115/75

Metcon (AMRAP – Reps)

Minutes 20-27

7 Minute AMRAP

20/15 Calorie Assault Bike “Buy in”

7 Thrusters 95/65

7 Bar Facing Burpees
Exactly like the first portion. You should aim for a score similar to your first.

Rx+ 115/75

Metcon (Time)

“Extra Credit”

200 Hollow Rocks

**Every Break complete 10 Sit Ups**

8/15/17

CrossFit Alpha Dog – CrossFit

Power Snatch (4 Reps Every 1:30 x 8 Sets)

At the top of every :90 complete 4 Power Snatches. These are to be done as singles and as quickly as possible. That being said, if the reps do not look “clean” either move slower or drop the weight.

Add 5 Pounds if you completed this 2 weeks ago OR look to use 70-75% of your best power snatch.

Metcon (Time)

2 Rounds

25 Pull Ups

25 Deadlifts 185/125
To scale the pull ups today, first take down the amount per round 10 around 10 reps. Then, the next scale should jumping.

Deadlifts should be able to be done in sets of 5 or more through out the workout.

Time Cap 11 Minutes

Rx+

Chest to bar Pull Ups

225/155 Deadlift

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