11/18/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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.

Metcon (Time)


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)

Extra Credit

Every 3:00 x 5 Rounds

500M Row

12 Strict HSPU