1/29/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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

*5:00 Cap*

**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.