Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time

20 Clean and Jerks 155/105

40 Toes to Bar

60 Bar Facing Burpees

80 Deadlifts 155/105

100/80 Calorie Assault Bike
Start Heats 4:00 Apart with the faster bikers up front.

7:30 Time Cap on the Bike FROM THE TIME YOU START THE BIKE.

Just because you can go rx+ does not mean you should. Try to go faster.

Clean and Jerks can and should be done in quick singles.

Deadlifts should be done in 5+

Time Cap 30 Minutes

Rx+ 185/125

Metcon (Time)

Extra Credit

5 Rounds for Quality

1:00 LSit Hold

15 Slow Controlled Back Extensions (Not Hip Extensions)


CrossFit Alpha Dog – CrossFit

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Overhead Squat (1 Set of 8)

Complete multiple sets of 8 building after every set.

You should have a good idea where you will end up after last weeks 10s.

Think of this more as technique work than “find a heavy.”

^^^For the love of god read this^^^

You may squat snatch your first rep.

If you cannot Overhead Squat, Complete a Snatch Followed by a :30 Overhead Hold.

If you did not read the “Technically Heavy Part,” Please go back and do so.

Metcon (AMRAP – Reps)

11 Minute AMRAP

18/15 Calorie Row

21 Shoulder to Overhead 155/105

18 Handstand Push Ups
Scale for HSPU today is 2 Wall Walks.

Shoulder to Overhead should be Heavy (Thnk 3-6 at a time).

Rx+ 185/125


CrossFit Alpha Dog – CrossFit

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Back Squat (5 Sets of 3 Reps)

Complete 5 Sets of 3 on the Back Squat. Use the same weight for every set.

The weight you use should be one of 2 options…

1) Add 10/5 From last weeks Back Squat (5×4)

2) Something sustainable that you are able to move well for all 5 sets.

Metcon (Time)

For TIme


Dumbbell Hang Clean and Jerk 50/35 Right Arm

Dumbbell Hang Clean and Jerk 50/35 Left Arm

Ring Dips
Scale Ring Dips using a band today.

All DBHCJ must be completeed on one side before moving to the other. It does not matter which side you start with.

Time Cap 11 Minutes

Metcon (Time)

Extra Credit

3,000/2,700M Row

E3MOM Complete 30 Air Squats
Start w/ squats


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

5 Synchro Rounds of…

15 Toes to Bar

10 Hang Power Snatches 75/55

5 Bar Facing Burpees
You and your partner should have a plan for the whole workout. You two should also be scaling the same way.

Time Cap 23 Minutes


CrossFit Alpha Dog – CrossFit

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Power Clean (1 Power Clean Every :20 x 24)

For 8 Minutes complete 1 Power Clean every :20.

These need not be all that heavy. Think “good amount of hip extension every rep.”


Metcon (Time)

For Time

45 Pull Ups

45 Thrusters 95/65
Complete the reps straight through. No breaking it up.

Both parts should be done in no less than 3 reps at a time.

If you are not done with the pull ups by 4 minutes, move on.

Time Cap 9 Minutes