10/07/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

5 Sets

5 Front Squat @ 50-55% of Back Squat

12 Good Mornings (Light)

1:30 Rest
Complete 5 Rounds straight through.

Use 10/5 Pounds more than last week

This will be a superset, so you have to complete the good mornings immediately following the squats.

Keep the Good morning bar on the floor and put it on your back.

Guys 95 and less

Girls 65 and less

(Unless you know you can use more.)

Metcon (AMRAP – Reps)

10 Minute AMRAP

30 Dumbbell Snatches 50/35

60 Double Unders
Dumbbell Snatches have to be done alternating.

You should be finishing the amount of double unders you are doing under 1:00

Metcon (Time)

Extra Credit

8x500M Row

1:00 Rest between each