CrossFit Alpha Dog – CrossFit
Power Snatch (EMOM x 10 Power Snatch + Overhead Squat Sequence)
Every Minute for 10 minutes complete one set of the sequence. Basically, every two minutes you will add an overhead squat until completion.
1 Power Snatch + 1 Overhead Squat x 2
1 Power Snatch + 2 Overhead Squat x 2
1 Power Snatch + 3 Overhead Squat x 2
1 Power Snatch + 4 Overhead Squat x 2
1 Power Snatch + 5 Overhead Squat x 2
Use 70-75% of your best Power Snatch
35 Deadlifts 155/105
25 Bar Facing Burpees
Yesterdays workout was about your pace, todays workout should be relatively quick.
With that in mind, there is one weight on the deadlift. If you cannot get it done in 3-4 sets, lower the weight.
Time Cap 9 Minutes
Metcon (5 Rounds for time)
8 Toes to Bar
MAX Bar Hang
:30 Between Sets