11/29/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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.

Rx= 135/95

Rx+= 155/105
Scale so you can make it through at least 7 minutes…

You may do singles.

Metcon (No Measure)

Extra Credit

Work on your overhead position.
This can mean pressing, holds, stretching ect.