CrossFit Alpha Dog – CrossFit
Clean and Jerk (6 Clean and Jerks OTM x 10)
Has to be done touch and go. If you cannot do this you have gone too heavy.
Weight should be 5 pounds heavier than weight used in the past or around 50%.
30 Jumping Chest to Bar pull ups
30 Wall Balls 20/14
Jumping chest to bar will have every rep starting with a straight arm and a bent leg. Your jump should allow you to pull back and reach your chest to the bar. A good starting point would be to set up so you have a 90 degree bend in your elbow when standing upright. Your motion should mimic a lipping pull up.
30 chest to bar pull ups
30 wall ball 30/20
Time cap 11 minutes