12/03/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Clean and Jerk (30 Reps for Time @ 65-70%)

Over the past few weeks we have completed the every :15 and every :20 for 20 rounds of 1 clean and jerk.

Today, complete 30 reps for time.

These should be done as single reps.

Time Cap 10 Minutes

(Record time in notes. )

Metcon (AMRAP – Reps)

9 Minute AMRAP

18 Dumbbell Snatches 50/35

18 Strict Ring Dips
Scale ring dips today using a band. You should be able to get through your 18 in less than :90.

You will likely need to share rings.

Metcon (No Measure)

Extra Credit

16 EMOM Alt

Odd) 15 GHDSU

Even) 20 Hollow Rocks