CrossFit Alpha Dog – CrossFit
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.
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)
Accumulate 80 Hip Extensions.