CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Rounds)

24 Minute AMRAP with Partner

4×12 Thrusters 95/65

48 Pull Ups

4×10 Thrusters 115/75

40 C2B Pull Ups

4×8 Thrusters 135/95

32 C2B Pull Ups

4×6 Thrusters 155/105

24 Pull Ups/Bar Muscle Ups

4×4 Thrusters 175/115

16 Pull Ups/Bar Muscle Ups

4×2 Thrusters 205/135

8 Pull Ups/Bar Muscle Ups

**If complete, return to the beginning **
Rotate Thrusters you do 12, I do 12. This will mean partner does 2 of each 4.

Complete Pull Up work after each set of 4 rounds.


CrossFit Alpha Dog – CrossFit

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Metcon (Time)



Power Cleans @ 80%


Pull Ups
Power Cleans will be done in singles. If they are not, the bar is not heavy enough.

Pull Ups should be done in 3s or more. Scale these to ring rows in the format of 25-20-15-10-5

Time Cap 9 Minutes


Metcon (Time)



Front Squats 80%


Bar Facing Burpees
Push to do these Fronst Squats unbroken. This means don’t CLEAN the bar until you are sure you can do so. If you cannot clean the bar, it is too heavy.

Time Cap 10 Minutes

Power Clean

Front Squat

Metcon (Time)

Extra Credit

200/160 Calorie Assault Bike
Nose breathing only.


CrossFit Alpha Dog – CrossFit

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Back Squat (6 Sets of 1 Rep)

Complete 6 Sets of 1 on the Back Squat. Use the same weight for every set.

The weight you use should be one of 2 options…

1) Add 20/10 From last weeks Back Squat 5×3

2) Something sustainable that you are able to move well for all 6 sets.

Metcon (Time)

5 Rounds

:30 LSit Hold

25 Wall Balls 20/14
The L-Sit has to be done in 5+ Second increments to be considered RX.

You can use anything you like for the LSit. Boxes, Parralettes, Rings, Hanging from a Bar, the floor.

Your feet have to remain within 6in of parallel your hips.

Scale this to a Knee Tuck Hold.

Time Cap 12 Minutes


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

25 Minute AMRAP

20 Burpee BoxJump Oves 24/20

20 Sandbag/DBall Cleans HEAVY

20 Burpee BoxJump Oves 24/20

30 Strict Handstand Push Ups

20 Burpee BoxJump Oves 24/20

20 Bar Muscle Ups
Stagger Heats by 3:00 Due to the limited number of objects.

The balls weigh 70-100-150

The Sandbags weigh 140-190-240. Use something you can comfortably clean 20 times IN LESS THAN 3:00. If you cannot complete this in 3:00, scale the weight or reps.

Scale Strict HSPU to a Strict Press With Dumbbells. These should not be easy. Think sets of 5-8.

Scale Bar Muscle Ups to 10 Burpee Pull Ups.

Metcon (No Measure)

Extra Credit

5×20 Back Extensions


CrossFit Alpha Dog – CrossFit

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Power Snatch (EMOM x 8 6 TnG Power Snatches)

Week 2/2

We have done this in the past. Look to either repeat a previous number OR use less than 50%.

Practice the cycling of the barbell downward to make it as smooth as possible.

Metcon (Time)

2 Rounds

30 Double Dumbbell Power Cleans 50/35s

20/16 Calorie Assault Bike
Offset heats by 3:00

There is a 2:00 Time Cap on the Bike EACH ROUND.

Open standard DB PC. One head of the dumbbell touches the ground, and then goes over the shoulder.

We may need to share dumbbells in larger classes.