CrossFit Alpha Dog – CrossFit

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Back Squat (4 Sets of 5 Reps)

Week 2

Add 10/5 Pounds from the weight used last week. Sets will be done all at the same weight.

If you were not here look to begin with 75% of your 1RM.

This DOES NOT mean you should be struggling. Every set should be leaving room for growth (4 weeks).

Metcon (Time)

For Time

*30/20 Calorie Row


Dumbbell Snatches 50/35


Toes to Bar

*30/20 Calorie Row
Workout begins and ends with the Row. Start a new heat every 2 Minutes. This gives the Rowers a 1:45 time cap on the first row.

Dumbbell Snatches have to be done alternating.


Scale to knee tuck ups.

Time Cap 10 Minutes

Metcon (Distance)

Extra Credit

30 Minute Row For Meters

*Keep Stroke Rate Under 22*


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

With a Partner Complete the Following..

100/80 Calorie Row

60 Front Squats 135/95

50 Shoulder to Overhead 135/95

40 Deadlifts 225/155

100/80 Calorie Row
Partner 1 will complete half the row and then partner 2 will finish.

Continue in this fashion for all movements.

Time Cap 23 Minutes


CrossFit Alpha Dog – CrossFit

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Deadlift (5×4)

Complete 5 total sets of 4 reps at 75% of your Best Deadlift. These should not be over the top heavy.

If you do not have a 1RM, work up to something challenging and work there.

If you were here last friday, add 10 pounds. Both male and female.


Metcon (AMRAP – Reps)

7 Minute AMRAP


Clean and Jerk 135/95

Toes to Bar
At no point in the workout should one movement take longer than the other. In other words, on the round of 12 your clean and jerk should not be holding you back if you’re going significantly faster on your ttb. Scale accordingly.


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

20 Calorie Row

20 Thrusters 95/65

20 Chest to Bar Pull Ups

3:00 Rest

*Every Round Increase Reps by 5 Per Movement*
Complete the 20/20/20 for time. After a 3:00 Rest, complete 25/25/25 for time. Do this until 30:00 has passed.

Start a new heat every 3:00 .

Thrusters should be able to be done at least 10/10 in the first round or consider scaling the weight.

Chest to bars may not be done in singles. If you cannot scale to pull ups, Scale these to jumping chest to bar pull ups.

Metcon (No Measure)

Extra Credit

Accumulate 5:00 Upside Down


CrossFit Alpha Dog – CrossFit

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Power Snatch (Build to a Heavy Power Snatch + Drop Sets)

IN TEN MINUTES OR LESS… Build to your heavy Power Snatch.

You should not need more than 7 weight increases to get here today.

We did this exact thing last Tuesday. Same goals apply. No missing. No ugly reps. It is OKAY to match your snatch from last week. PRACTICE.

Once the ten minutes are up, you will have 5-6 more minutes to complete three more sets of two singles at 80% of your Heavy Snatch for the day.

Metcon (Time)

3 Rounds

20/16 Calorie Assault Bike

40 Sit Ups

50 Push Ups
The assault bike will be first come first serve today. This means if you cannot get onto a bike you will need to wait for someone to get off.

Each bike will have a 1:45 Time Cap.

Each heat will start every 2:00

Scale push ups to Box Push ups today.

Time Cap 15 Minutes

Rx+ 40 GHDSU (Only if you know you can handle them)

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