CrossFit Alpha Dog – CrossFit
Push Press (Build to a 10 rep push press)
10 is alot of reps. You will likely not get more than 5-7 good (climbing) sets.
Be sure to do 10 FOR EVERY SET. It is not about hitting a “10RM” but about getting the volume in.
Metcon (2 Rounds for time)
Each For Time
21/18 Calorie Assault Bike
15 Bar Facing Burpees
9 Squat Cleans 225/155
**Repeat @ 7:00**
The Assault Bike should be quick each round. Think around 1:00.
Your second round should be faster than your first.
Power Cleans are a good scale.
If the squat clean is heavy to the point where you are missing reps, you are not completing the workout with the correct intention.
Stagger heats at the 2:00 mark.