10/12/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Deadlift (Build to a Heavy Deadlift)

Take no more than 15 minutes to build to a heavy deadlift.

Heavy is going to mean that it does not have to be a 1RM (especially because we havent been training heavy here).

If form breaks down, stop increasing weight.

Use something like a 5-3-3-1-1-1-1… Rep Scheme.

Metcon (Time)

3 Rounds

20 Front Squats 135/95

20 Toes to Bar
Front Squats should be able to be done in sets of 5+

Maintain sets of 2+ on the TTB

Time Cap 10 Minutes


Rd1 135/95

Rd2 155/105

Rd3 175/125