CrossFit Alpha Dog – CrossFit

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Snatch (5 x 1 Power + 1 Squat + 3 Overhead Squats)

Complete 5 sets of

1 Power Snatch + 1 Squat Snatch + 3 Overhead Squats.

We also did this last Friday, Look to match or pass last weeks weight.

Work up to a set where you are fairly certain you will not miss. This means that you will be limited by whichever of the snatch variations you are worse at.

If you are uncomfotable with the Overhead squat. Sub this out with a :15 overhead hold in the snatch grip.

Record heaviest complex.

Metcon (Time)

For Time

60 Chest to Bar Pull Ups

*No More Than 12 at a Time*

**Every Break Complete 12 Russian KettleBell Swings 70/53**
if you at any point are unable to do 4 or more reps, you should be scaling. Look to first do pull ups, then banded pull ups.

Time Cap 11 Minutes

Rx+ 84 Chest to Bar Pull Ups


CrossFit Alpha Dog – CrossFit

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Deadlift (5-5-5-5-4-3)

Work up to a heavy set of 3 using the rep scheme 5-5-5-5-4-3.

Aim to add at least 5 pounds from last week.

Use as many sets of 5 as you need to then hit a set of 4 where your next jump will be a 3 rep.

Similar to the squat, leave room for growth here.

Take about 20 minutes.

Metcon (AMRAP – Rounds and Reps)

With a Partner Alternate Through..

14 Minute AMRAP

12 DB Hang Clean and Jerks 50/35 (6R/6L)

20M DB Overhead Walking Lunge
You will complete an entire round and then your partner will complete an entire round.

Look to do the hang clean and jerks in similar fashion to the open. Rotate arms after 6 reps.

You may use one arm on the walking lunge. Scale these to a single arm front rack lunge.

Metcon (No Measure)

Extra Credit

Strict Pull Ups Work…

Look to do negatives OR climbing weighted sets of 5.


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

26 Minute AMRAP

100/80 Calorie Assault Bike

125 Air Squats

50 Toes to Bar

25 Devils Press 50/35s

75 Sit Ups

125 Air Squats

AMRAP Calorie Row
The Devils Press is basically a burpee (With hands on DB Hnadles) ground to overhead. These can be done as a clean and jerk. We will likely need to share these dumbbells with a partner in another heat.

Start heats on the bike every 7 Minutes. You will have a 6:45 Time Cap on the Bike. In order to go “RX” you have to beat this time cap. Guys hold 331+ Watts. Girls hold 252+ Watts.

Your score is Total Reps throughout the workout.


50 Pistols In and Out

50 TTB In and Out

50 Devils Press


CrossFit Alpha Dog – CrossFit

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Back Squat

Take no more than 12 minutes to work up to a Heavy set of 3. This should not be a three rep max. If you fail your last rep you will be going too heavy.

Once you complete your heavy set of 3. Males drop 80 pounds and Females drop 50 pounds. Complete 3 sets of 8 at this weight.

If you were here on either of the last Mondays (2ndor 9th) aim to add 5-20 pounds based upon how heavy it felt.

You may use a belt.

Metcon (Time)

For Time

500M Row

25 Pull Ups

25 Overhead Squats 95/65

25 Pull Ups

500M Row
Start a 2nd Heat at the 3 Minute mark.

Pull Ups should take no longer than 2 minutes per set. If they do scale the number first. If you still will not finihs in this amount of time, scale to ring rows.

Scale overhead squats to front squats if uncomfortabel with the movement.

Time Cap 11 Minutes


15 Bar Muscle Ups (1)

15 Ring Muscle Ups (2)

135/95 Overhead Squat

Metcon (Distance)

Extra Credit

20 Minute Row at 65%


CrossFit Alpha Dog – CrossFit

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Push Press (3-3-3-3-3)

Use multiple sets of 3 to climb to a heavy set of 3 on the push press.

You may wear a belt.

You do not need to pause in the catch.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Double Unders

8 Hang Power Cleans 115/75

8 Shoulder to Overhead 115/75
DoubleUnder reps should tak 30-60 seconds. Scale rope reps so that you fall into this rep range.

As always, try to do the barbell work fromt hte hang “DT” style.

No Rx+ Go faster

Metcon (Time)

Extra Credt

8 Rounds

20/16 Calorie Bike

15 Hollow Rocks

Speed up Every Round

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