CrossFit Alpha Dog – CrossFit

Metcon (Time)

With a Parnter Complete the Following..

80 Sit Ups (Each)

40 Power Snatches 95/65 (Split)

80 Toes to Bar (Split)

40 Power Cleans 95/65 (Split)

80 VSit Ups (Split)

40 Shoulder to Overhead (Split)

80 Sit Ups (Each)
Where (each) is labaled you must each complete the number of reps indicated before moving on. Where (Split) is labled you can break up the reps however you would like.

Time Cap 25 Minutes


CrossFit Alpha Dog – CrossFit

Bench Press (5-5-5-5-5)

Complete sets of 5 building to a Heavy set of five. There is no specific number of sets you should do here, but aim for more than 5. Every set should be heavier than the set before it.

Metcon (Time)

For Time

75/60 Calorie Assault Bike

75 Wall Balls 20/14
Begin on the assault bike and complete our 75/60 calroeis. Everyone will be given a 6 Minute time cap on the bike. YOU WILL GET OFF THE BIKE NO MATTER WHAT HERE. This will allow a second clock to start and multiple heats to run. IF you have an issue and need to be out of class on time, use a rower and complete 90/75 cals.

Wall balls should be done in sets higher than 10.

Time cap 12 Minutes


CrossFit Alpha Dog – CrossFit

Push Press (2 Push Press + 2 Push Jerk)

Complete 8 Sets of 2 Push Presses and 2 Push Jerks. You may do these from the rack, and the are not on a clock. You should however be able to do them with about :60-:90 between lifts.

Aim For 75-80% of you best push press.

Metcon (5 Rounds for reps)

Every 3 Minutes for 5 Rounds complete..

250/200M Row

Max Unbroken Supine RIng Rows
Your Row will have a 1:15 Time Cap on it. This will alot a second heat to start at the 1:30 mark. If cannot make this, scale the row distance.

A supine ring row will have your feet supported by a box and your body parallel to the floor. Scale this to having your feet on the ground and your torso inclined.


Ring Muscle Ups.

(Have to get 2+ Per Round)

Metcon (5 Rounds for reps)

Extra Credit

5 Rounds

:20 Assault Bike Sprint

2:40 Rest


CrossFit Alpha Dog – CrossFit

Metcon (3 Rounds for reps)

10 Minute AMRAP

10 Deadlift 225/155

10 Toes to Bar

30 Air Squats

-2 Minute Rest-

8 Minute AMRAP

8 Deadlift 185/125

8 Toes to Bar

24 Air Squats

-2 Minute Rest-

6 Minute AMRAP

6 Deadlift 135/95

6 Toes to Bar

18 Air Squats
The initial deadlift bar should be able to be done in 2-3 sets or less. if this is not the case, scale each weight accordingly. The weights should be lighter in each AMRAP.

Keep clean movement as your top priority on the deadlift.

You will have 3 different scores, one for each round.

Scale Toes to bar to knee tuck ups.


CrossFit Alpha Dog – CrossFit

Power Clean (2 TnG Power Cleans Every :20)

Every :20 for 15 sets complete 2 Touch and Go Power Cleans.

Use 65-70% of your best power clean.

At no point should these start to look ugly.

Metcon (AMRAP – Reps)

9 Minute AMRAP

15 Shoulder to Overhead 115/75

30 Double Unders
Shoulder to overhead can be done anyway. You should be able to maintain sets of 5+ at the weight you choose to use.

Today Scale Double unders using the time method. Pick a number of couble unders you can complete in less than :45 seconds. If that is Zero, you will attempt double unders for 45 seconds and then continue back to your bar.

Metcon (AMRAP – Reps)

Extra Credit

5 Minute AMRAP

20 VSit Ups

2 Turkish Get Ups 55/35

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