CrossFit Alpha Dog – CrossFit
Front Rack Lunge (5×12 @ 70% of your Front Squat/Back Squat)
1) Take the bar from the rack.
2) Face opposite the direction you would if typically taking bar from the rack.
3) Take 6 strides away from rig, turn, take 6 strides back toward rig.
4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).
5) Work with a partner.
If you completed these this time last year, look to sart 10-30 pounds lighter than your heaviest recorded set.
Alternating Dumbbell Snatch 50/35
Lateral Burpee Over the Dumbbell
Last done on 01/22/18
This workout should be done very quick. Also known as 18.0
You must two foot take off and land on each burpee. No stepping allowed.
Time Cap 9:00
Rx+ (Repeat @ 8 if sub 4:00)
Metcon (5 Rounds for time)
Every 3:00 x 5 Rounds
12 Strict HSPU