11/16/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)


Push Press 5×3

At the top of each rep hold for 3 seconds, control the lower and fire right back up.

If you aren’t comfortable with lowering into a front rack position you can lower the weight, readjust, and the go. If you do this try to not let the weight rest on you longer than necessary to readjust your grip.

Load should be about 75-80% of your 1RM. It is okay to build load the first 3 sets, but sets 3-5 should all be at the same weight

Metcon w/Partner

4Rounds – 3:00 on, 3:00 off

Farmers Carry 30m – HEAVY – No Rx load, but expect anyone who can do RX to use 90+

10 HSPU(Scale to 3 Negatives/:30 Handstand Hold)(Scale up to Paralette)

Max Burpees to Target