1/14/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

16 Minute EMOM

Even) 5 Sandbag Cleans 150/100

Odd) Muscle Up Work
Record Muslce Ups

Hardest is at the top.

1) 1-3 Strict Muscle Ups

2) 1-5 Kipping Muscle Ups

3) 3-5 Kip Swings

(Focus on the hollow and the arch of these. If you can pull on your hollow you should be)

4) Strict Chin ups or Negative Chin Ups

2-5 Reps.

(Should be done if chin ups are less than 6 for a female and 10 for a male)

The Katy (Time)

For Time

30 Devils Press 50s/35s


30 Toes to Bar

30 Devils Press 50s/35s
Here are a few (alot?) of her favorite things…

Devils press should take no more than 5:00 per set. Consider lighter dumbbells if it will.

Scale GHDSU if you have never done them to 50 sit ups.

Time Cap 15 Minutes

Metcon (Weight)

Extra Credit

5×5 Strict Weighted Dips