10/08/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

Every :45 for 12 Rounds…

Even Rounds : 1 Snatch

Odd Rounds 2 Clean and Jerks
The past few weeks we have been snatching. The 2 clean and jerks are adding interference to the snatches. They should make them more difficult.

The clean and jerks should be able to be done as power clean and push jerks.

Use a weight similar to the past few weeks.

Metcon (Time)

For Time


Toes to Bar

*50’ Dumbbell Overhead Walking Lunge 50/35*
Starts with 1 Toes to Bar and Ends with 50 foot overhead walking lunge.

You can use whichever arm you like on the lunges.

Time Cap 14 Minutes

Rx+ 5-6-7-8-9-10-11-12-13-14 Toes to Bar

Metcon (No Measure)

Extra Credit

Accumulate 80 Hip Extensions.