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.