CrossFit Alpha Dog – CrossFit
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Deadlift 1.5 Bodyweight
Bench Press 1.0 Bodyweight
Squat Clean .75 Bodyweight
There is NO Standard weight on this workout. You and your partner will decide upon the weights you will use. If you do not want to disclose your bodyweight, that is okay! Just follow the guidelines below…
Complete all 20 Deadlift, then all 20 Bench, then all 20 Power Cleans. Next complete the 18s in order, 16s and so on. Complete work in most effective way for your group.
Do not alter the weight once you have decided as a duo. Hopefully one partner will help where another may struggle. That being said, be smart about your group and weights choosen. Coaches should help.
Should be able to do 3-5 Reps OR MORE at a time. If you can handle more becasue a teamate needs to go a little lighter, that is okay.
Should be able to do 6+ reps from the start. These get tough quick. Use a spotter.
Quick singles or double here. Think quick transitions.
Be smart, have fun, NO BAD POSITIONS and good bracing on all pulling.
Time Cap 27 Minutes