Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Deadlift (Building Sets 1.1.1)

Complete Building Sets of 1.1.1. Every set you complete should be heavier than the set before it.

The 1.1.1 Means that these are to be done as single Reps with the bar coming to a complete rest at the bottom.

Metcon (Time)

For Time

30/24 Calorie Assault Bike

30 Burpee Box Jump Overs 24/20

30 Devils Press 50s/35s
2:30 time cap on the bike.

A second heat will be start at 3:00.

Everyone will need their own box

You will need to share dumbbells.

Time Cap 11 Minutes


CrossFit Alpha Dog – CrossFit

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Clean (1 Clean + 4 Front Squats)

“5×5” Front Squat from the floor.

Add 10/5 from last week or…

Complete 1 Squat Clean followed by 4 Front Squats for 5 total sets at the same weight.

Use 75-80% of your best Squat Clean. If you do not have a best clean to use, work to something where you can maintain posture and position through your front squats.

If you cannot squat clean, Power and complete 5 Front Squats. Don’t Force a squat clean.

Metcon (Time)


Right Arm Kettlebell Snatches 53/35

Left Arm Kettlebell Snatches 53/35

Pull Ups


If the KB Snatches are rough on your wrists, complete the workout with DB Snatches.

The KB Snatches are, like always, from the hang.

Metcon (Time)

8 Rounds

20/16 Cal Ski Sprint

1:00 Between Rounds


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

40 Minute AMRAP

(Teams of 4)

100 Calorie Row

100 Calorie Bike

100 Burpees

100 Pull Ups

100 Wall Balls

100 Kettlebell Deadlifts Heavy/70
Decide prior to the workout how you want to break work up. Work must be done in order but any number of reps can be completed. One person working at a time.


CrossFit Alpha Dog – CrossFit

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Bench Press (5 Sets 1-3 Rope Climb + 8 Bench Press)

Complete 5 sets of..

1-3 Rope Climbs

8 Bench Press reps @ 60-65%

Rest 1:00 Between Sets

Complete a number of rope climbs that can either be done as “practice or and after thought” Basically they shouldn’t wreck your bench.

Scale these to 3-5 seated to standing rope pulls. These should take 3-4 pulls to get to standing.

Complete legless if possible

Metcon (Time)

For TIme


135/95 Overhead Squat

30/24 Box Jump
You should be able to comfortably complete both movements. This means no failing AT ALL.

Scale to front squats if ovhs is going to be a dangerous movement.

Scale box jumps if you are worried of missing the box.


CrossFit Alpha Dog – CrossFit

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Metcon (6 Rounds for time)

Every 2:00 x 6 Rounds

Dead Hang (1:15 Cap)

Odd Pronated

Even Supinated
Hang for as long as you can within the 1:15 cap every 2 minutes for six rounds.

Switch your grip every round.

The hang is to be done unbroken. Once you are down, wait for the next round.

Metcon (Calories)

With a Partner For Max Calories

1:50 on :10 off x 10 Rounds

Even Rounds= Row For Calories

Odd Rounds = Bike for Calories
This is the same workout as a few weeks back but this time we will be combining calories with a partner.

You will be doing 5 rounds of each. 10 total.

Do not reset the monitors, just keep the total running and add the machines together when done.

List partner in notes.