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.
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)
Assault Bike 18 Minutes
Done @ 92%