CrossFit Alpha Dog – CrossFit
Clean and Jerk (Build to a Heavy Clean and Jerk )
In 14 Minutes or less build to a heavy single clean and jerk. This can be done anyway, Squat, Power, Split. You should use whatever will allow you to lift the most weight.
Look to use the 5, 3, 1, 1, 1, 1…. Scheme to build up. DO NOT MISS MORE THAN TWICE.
Metcon (5 Rounds for reps)
3 Minutes on 1 Minute off x 4 Rounds
Max Unbroken Supine Ring Rows
Every 4 Minutes you will complete a 300/250 meter row followed by a max set of UNBROKEN ring rows. You will have 3 Minutes to work followed by a 1 minute rest.
A supine ring row has your body parallel to the floor and your feet supported by a box. You may scale by keeping your feet on the ground and changing the angle of your torso.
Start 2nd heat @ 2:00 Mark
Ring Muscle Ups (No bar)
300/250 Assault Bike Cals for time