CrossFit Alpha Dog – CrossFit
Front Squat (6×6 Front Squat)
Complete 6 Sets of 6 Front Squats at 60-65% of your best.
If you were here last Monday for the 5×8 you should be able to add 20M/10F. There is also an extra Set this week, but with less reps
You are not allowed to fail reps OR move poorly (look and listen to coaches here). If you need correction on your movement you should be dropping/maintain weight from last week, not adding.
21 Kettlebell Swings 53/35
30 Air Squats
9 Pull Ups
Like last week, look to do the kettlbell swings in large sets. Overhead.
Pull Ups should be done as an “afterthought.” No more than 1 minute per round here, and hopefully less. Scale reps first, then to ring rows.
Goal Time <8:00
Time Cap 12 Minutes