Categorized as: WOD


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time

100 Power Cleans 135/95

Even Minutes 8 Chest to Bar Pull Ups

Odd Minutes 8 Burpees
The workout will begin with C2B Pull Ups.

Your workout is over when you have completed 100 Power Cleans.

Every minute you will complete either 8 C2B or 8 Burpees.

Choose a number of reps here or a scaled movement which will allow time on the barbell.

Don’t over scale the movement or reps. Look to the time cap.

Time Cap 21 Minutes

Front Squat (EXTRA CREDIT)

Similar to last weeks back squat. These are not to be too heavy. Think 65-70%


CrossFit Alpha Dog – CrossFit

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Deadlift (EMOM x 8 Complete 1.1)

1.1 Means you will complete a single followed by a second single rep. Do not do these touch and go.

Use 80-85% of your 1Rep Deadlift from last Friday. If you were not here last Friday, use this time to work to a Heavy Deadlift.

Do not allow form to breakdown on either the EMOM of the build up.

Metcon (Time)

10 Rounds

30 Double Unders

15 Wall Balls 20/14
To complete this within the time cap, you will have to follow the scaling options very carefully.

Allow no longer than :30 to complete your 30 Double Unders. Scale to either 10 or 15 in this amount of time. 50 Singe unders can be complete here as well.

Wall balls need to be done in either 1 UB set or in two sets with a very short break. Scale Reps if you are worried about keeping these two things in check.

Time Cap 13 Minutes


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5 Sets of 12 Reps)

Increase 10/5 From Last Week. This is the final week.

1) Take the bar from the rack.

2) Face opposite the direction you would if typically taking bar from the rack.

3) Take 6 strides away from rig, turn, take 6 strides back toward rig.

4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).

5) Work with a partner.


“Butt Destroyers”

Metcon (AMRAP – Reps)

9 Minute AMRAP

*1000M Row Buy In*

25 Sit Ups

15 Kettlebell Swings 70/53
Set up the 1000M row to do well on the AMRAP to follow.

After the row, you will work for the whole 9 minutes. So, after you complete the 15 swings go back to the sit ups.

Metcon (Time)

Extra Credit

4×25 Calories

4×20 Calories

4×15 Calories

4×10 Calories

1:00 Rest Between Each


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

With a Partner Complete..

20 Minute AMRAP


Calories on the Rower


Clean and Jerks 135/95
Partner one will complete 2 calories on the rower and 1 clean and jerk.

Partner two will complete 4 calories on the rower and 2 clean and jerks.

Complete in the fashion for 20 minutes.


CrossFit Alpha Dog – CrossFit

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Deadlift (Build to a Heavy Deadlift)

Take no more than 15 minutes to build to a heavy deadlift.

Heavy is going to mean that it does not have to be a 1RM (especially because we havent been training heavy here).

If form breaks down, stop increasing weight.

Use something like a 5-3-3-1-1-1-1… Rep Scheme.

Metcon (Time)

3 Rounds

20 Front Squats 135/95

20 Toes to Bar
Front Squats should be able to be done in sets of 5+

Maintain sets of 2+ on the TTB

Time Cap 10 Minutes


Rd1 135/95

Rd2 155/105

Rd3 175/125