CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

50/40 Calorie Bike

40 Wall Balls

30 Toes to Bar

20 Power Snatches 115/75

10 Dball Cleans AHAP

Rotate working Partner Every Minute
Partner 1 gets even minutes partner 2 gets odd minutes. Make your way through the workout picking up where each other leave off.


CrossFit Alpha Dog – CrossFit

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Shoulder Press (3-3-3-3-3 (Building))

Build to a single heavy set of 3 using sets of 3. This dos not need to be a PR and when you fail, you are done.

Use ALL of 15 minutes.

Pause at the shoulder for each rep.

Metcon (Time)

For Time

1000/900M Row

50/40 Assault Bike Calories

15 Power Cleans 185/125
Start a new heat every 5 Minutes. Put those quicker on the machines up front.

The power cleans should be decently heavy. You should not be afraid you will miss. But look to take 4 minutes or fewer here.

Time Cap 12 minutes


CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Every 10 Minutes x 3 Rounds

50 Wall Balls 20/14

100 Double Unders

25 Burpee Pull Ups
Each of these rounds should take between 5:30 and 7:30 minutes. There is an 8 Minute Time cap on EACH round.

Wall Balls should be done in no more than 5 sets.

Scale for double unders is a 2 minute period working on them. If you cannot complete 100 in this time, AMRAP 2:00 from the point in time you finish your wall balls. This means you can get 0 double unders.

The burppe pull up you may jump into your pull up after having done the burpee.

Take you time for EACH round.


12 Burpee Muscle Ups

Metcon (Time)

Extra CRedit

Accumulate a 5:00 Bar Hang

*Every Drop perfrom 20 sit ups*


CrossFit Alpha Dog – CrossFit

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Power Snatch (1 Power Snatch Every :20 x 24)

Complete 1 Power Snatch every :20 for 8 Minutes. At no point should you be missing reps. Focus on speed under the bar and a quick lockout.

Use 80% of your double from Friday OR 70% of your best snatch.

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete.

14 Minutes

21 Box Jumps 24/20 (With Step down)

28 Dumbbell Snatches 50/35
Alternate through ENTIRE rounds with a partner for 14 minutes. So do all the work then rotate.

Hit full hip extension on top of the box for every rep.

Dumbbell snatches are alternating arms. Keep arm off of opposite leg.


CrossFit Alpha Dog – CrossFit

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Back Squat (Building sets of 2)

Use multiple sets of 2 to build to a heavy double PAUSE Back Squat.

At the bottom of both of your back squats pause for a full two seconds.

DO NOT GO UNTIL YOU FAIL. Go until the bar speed is much slower than it has been OR you lose positions.

You should be able to go slightly heavier than last weeks pause front squats.

Metcon (Time)


Kettlebell Swings 55/35


Toes to Bar
Kettlebell swings should be done in no more than 3 sets. Tehy are American (Overhead).

For every set of toes to bar, you should be able to finish 15 in les than :90. If you cannot, scale the number or do knee tuck ups.

Time Cap 10 Minutes

Rx+ KB snatches 55/35 (Hang and no desgination per arm)

Metcon (Calories)

Extra Credit

Assault Bike 18 Minutes

:30 on

:30 off

Done @ 92%

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