CrossFit Alpha Dog – CrossFit
Bench Press (Build to a Heavy Bench Press)
Everyones favorite lift! Remember, build to a heavy does not mean you need to hit a 1RM. You should give yourself 1 GOOD miss. Meaning you can reasonably hit it on your next try.
Death By Clean and Jerk (AMRAP – Rounds and Reps)
Minute 1 : 1 Clean and Jerk
Minute 2 : 2 Clean and Jerks
Minute 3 : 3 Clean and Jerks…
Complete in this fashion until unable to compete work within the minute.
Scale so you can make it through at least 7 minutes…
You may do singles.
Metcon (No Measure)
Work on your overhead position.
This can mean pressing, holds, stretching ect.