CrossFit Alpha Dog – CrossFit

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Metcon (Time)

In temas of 2 Complete the following…

1000 Double Unders

*Every Beaks complete 1 Round of Mary*


10 Pistols

15 Pull Ups
P1 Starts Du. When they miss they will begiin the 1 rd of Mary as a buy in to start double unders again. In the mean while, p2 has started du when p1 had missed there du. COntinue until 1000 are compleed.

Cap 25 minutes


CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Clean + Hang Clean + Jerk + Jerk)

Complete the Clean + Hang Clean + Jerk + Jerk at ascending weights. You should not need more than 15-18 minutes to make your to a heavy set.

Due to the nature of the complex, you should not be going so heavy that you are failing multiple times if at all. If you hit something heavy, be happy and don’t go any heavier.

Cleans and Jerks may be any style.

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
Record this here, but use the prescribed 95/65 so we don’t use all the 2.5s.

Go Rx if you see yourself being able to move for the majority of the workout.

Scale pull ups to jumping.


CrossFit Alpha Dog – CrossFit

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Bench Press (Build to a Heavy 5 Rep Bench Press)

Using sets of 5, build to a heavy set of 5 on the bench press.

If you fail, you are done.

If you were here last Friday, look to add 5-10 pounds.

When you get heavy be sure to use a spotter.

Metcon (5 Rounds for time)

Every 2:00 x 5 Rounds

20/14 Calorie Assault Bike
Each Round has a :50 time cap. Get out of the way for a seond heat starting at that next minute.


CrossFit Alpha Dog – CrossFit

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Metcon (Time)



Medicine Ball Squat Cleans 20/14

Box Jumps w/ Step Down 24/20
Every rep of the MBSC must end with hip extension. Ball Has to touch the ground every rep.

NO REBOUNDING BOX JUMPS. Just today Its harder.

Time Cap none, if you re at 15 minutes, stop where you are and begin burpee pull ups

Metcon (Time)


50 Burpee Pull Ups
Complete a Burpee, and then a Pull up. You can jump into the pull up.

Time Cap 10 Minutes

Rx+ 30 Burpee Muscle up Ups

Shoulder Press (5×5 @ 65-75%)

Extra Credit


CrossFit Alpha Dog – CrossFit

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Snatch (2-2-2-2-2)

Build to a Heavy 2 Rep Touch and Go Snatch. These can be either Power or Squat.

If you do not feel comfortable with the snatch. Use this as a technique session with multiple doubles at lower weight.

Metcon (2 Rounds for time)


Hang Power Snatch 115/75

Toes to Bar

Rest 3:00


Hang Power Clean 115/75

Toes to Bar
Hang Power Snatches need to be able to be done in 3+ at a time. Scale to make this happen.

Toes to bar SHOULD NOT be done in singles.

Time Cap

4:00 on the 15-12-9

13:00 on Everything