11/26/19 - CrossFit Alpha Dog

11/26/19

CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Every :15 x 20 Rounds Complete 1 Rep)

Complete 1 Clean and Jerk Every :15 for 20 Sets. These reps should be difficult BUT YOU SHOULD KNOW YOU WILL NOT FAIL.

If you were here last week, use that weight to determine where you should be this week will less rest.

Look to use 65-770%

Metcon (AMRAP – Reps)

11 Minutes

Buy in…

44/33 Calorie Assault Bike

AMRAP with Time Remaining..

33 Box Jump Overs 24/20

22 Push Ups

11 Hang Power Snatches 135/95
Bike Time Cap 3 Minutes. Starts groups at 3:30.

Score includes bike calories.

Snatches should be done in two or less sets.

Deadlift (5×5 @ 73-75%)

Extra Credit