11/25/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5×12 @ 70% of your Front Squat/Back Squat)

Add 10/5 From last week.

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.

Metcon (Time)

For Time

50 Alternating Dumbbell Snatches 50/35

50/40 Calorie Row

50 Toes to Bar

50 Alternating Dumbbell Snatches 50/35
If there are more than 10 people start a second group 3 minutes later.

The toes to bar should take no longer than 3 minutes.

Time Cap 12 Minutes

Metcon (5 Rounds for time)

Every 4:00 x 5 Rounds

500M Row

20 Burpee Over the Rower