WOD

4/24/19

CrossFit Alpha Dog – CrossFit

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Class Format

Choose your own adventure!

Pick any order to complete these workouts. In your notes out of 3 (1/3) (2/3) (3/3) where you completed each.

Each section will begin every 12 minutes. Each will have a 10 minute time cap.

Metcon (Time)

3 Rounds

100 Double Unders

25/20 Calorie Row
Scale double unders so that you are finishing each 100 in less than :90.

Metcon (Time)

2 Rounds

50 Wall Balls 20/14

15 Bar Muscle Ups
Scale Bar Muscle ups to burpee pull ups.

Metcon (Time)

2 Rounds

40M Handstand Walk

30 VSit Ups

20 Dumbbell Overhead Squats 50/35
Scale Handstand Walks to 4 Wall Walks.

Scale dumbbell overhead squats to a kettlebell goblet squat. 70/53

Rx+ 30 GHDSU

4/23/19

CrossFit Alpha Dog – CrossFit

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Power Clean (Build to a Heavy Power Clean)

In 15 minutes or less build to a heavy power clean.

If you miss twice, you are done.

If movement becomes ugly, you are done.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
This is a benchmark we do very often.

Use the past few weeks of hang power cleans as your indicator as to what weight to use here.

Time Cap 15 Minutes

4/22/19

CrossFit Alpha Dog – CrossFit

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Push Press Front Squat (5 Sets of 3 Push Press + 3 Front Squat)

3 Push Press + 5 Front Squat
Complete 5 front squats following the 3 push presses. the 3 front squats was a typo.

It has been awhile since we have completed a heavy push press. In which case use a heavy, but repeatable, 3 rep push press as your working weight. YOU SHOULD NOT FAIL ANYWHERE.

If you do have one, aim for 70%

All 5 Sets are to be done at the same weight

Use a rack

Metcon (Calories)

10 Minute AMRAP

50 Chest to Bar Pull Ups

75 Push Ups

Max Calorie Row
Run heats every 5:00

Get those who will be moving wuicker in the first heats.

Scale so that you are making into onto the rower.

Metcon (Time)

Extra Credit

4 Sets

1k Row

2:00 Rest

4/20/19

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

You go I go with a partner..

10 Rounds (5 Each)

6/7/8/9/10 Power Cleans 185/125

6/7/8/9/10 Shoulder to Overhead 185/125

200M Run
Complete entire round before rotation.

Reps are added each round

28 Minute Cap

4/19/19

CrossFit Alpha Dog – CrossFit

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Metcon (5 Rounds for reps)

5 Sets

3 Minutes Work

1 Minute Rest

80 Double Unders

20 Thrusters 95/65

MAX VSit Ups

**Every round you will be going for as many VSit ups as you can**
Scale both the thrusters and the double unders so that you are getting to the VSit Ups.

You can do this either by scaling the reps or the movement.

Rx+ GHDSU

Metcon (Time)

Extra Credit

5 Rounds

20 Assault Bike Calories

20 Burpees

1 Minute Rest