Categorized as: WOD

8/07/18

CrossFit Alpha Dog – CrossFit

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Shoulder Press (5 Sets 2 Strict Press + 8 Push Press)

Complete 5 total sets of 2 Strict Press directly into 8 Push Press. You may take this from the rack.

Use the same weight for both of these. 85-90% of your best strict press OR a very heavy double.

Attempt to cycle your push presses quickly.

Metcon (AMRAP – Reps)

11 Minute AMRAP

11/9 Calorie Assault Bike

22 Kettlebell Swings 53/35

33 Push Ups
The Assault Bikes will be first come first serve. Start a new heat every :90. If you end up needing to wait for a bike, just bike faster once there.

Kettlebell swings are American and should be don ein big sets.

Perfect Push Ups. Scale these to a box if you cannot maintain body positions.

8/06/2018

CrossFit Alpha Dog – CrossFit

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Front Squat (5×8 @ 45-55% (+20/10))

Complete 5 Sets of 8 Front Squats at 45-55% of your best Front Squat. These should not be over the top heavy. We will be adding to this weekly.

If you were here last Thursday (and you followed the above instructions) you should be able to add 20M/10F. There is also an extra Set this week.

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.

Bicouplet 1 (Time)

21-15-9

Power Snatches 75/55

Chest to Bar Pull Ups
Friday night Event from the Games!

The weight on the bar is lighter for the men because it is not good for the bars to be dropped with the 5s AND there aren’t enough 5’s. Don’t add them.

Power snatches SHOULD NOT be done in singles. If you do this you should be scaling the weight.

Chest to Bars need to be done quickly. These CAN be don ein singles.

Time Cap 9 Minutes

Goal Time Sub 6:00

Metcon (5 Rounds for time)

Extra Credit

5 Rounds

15/12 Calorie Ski

30 Air Squats

1:1 Rest

8/04/2018

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

With a Partner Complete…

50 Power Cleans 95/65

10 Pull Ups

40 Power Cleans 115/75

20 Pull Ups

30 Power Cleans 135/95

30 Pull Ups

20 Power Cleans 185/125

40 Pull Ups

10 Power Cleans 225/155

50 Pull Ups
Class is at 11am at Alpha Dog.

Split up work however.

Time Cap 25 Minutes

8/03/18

CrossFit Alpha Dog – CrossFit

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Deadlift (5-5-5-5-5)

Use multiple sets of 5 to build to a heavy set of 5 on the Deadlift.

We have not gone all that heavy on our deadlifts recently, so be conservative with your top end lifts.

Metcon (Time)

2 Rounds

42 Wall Balls

30 Handstand Push Ups
If you are ding HSPU do them on top of a Gymnastics mat where you will ALSO be doing your wall balls. You may not use ab mats.

Scale the number of HSPU to a number you can do in 5-6 sets or less. If you cannot do HSPU, scale to 30 Single Arm dumbbell push presses (15/15). Think to use a 50/35 pound db.

Goal Time <7 Minutes
Time Cap 11 Minutes

8/02/18

CrossFit Alpha Dog – CrossFit

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Front Squat (4×8 @ 45-55%)

Complete 4 Sets of 8 Front Squats at 45-55% of your best Front squat. These should not be over the top heavy. We will be adding to this weekly.

Metcon (AMRAP – Reps)

9 Minute AMRAP

Toes to Bar

*Every Break Complete 9 Burpees*
KEEP A GYMNASTICS KIP. If you flail your toes up to the bar just for the purpose of doing it, you should be scaling to knee tuck ups OR just kipping.

Score is TTB

Metcon (Time)

Extra Credit

21-15-9

Calories on Ski Erg

:30 Ring Support