CrossFit Alpha Dog – CrossFit
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)
16 EMOM Alt
Odd) 15 GHDSU
Even) 20 Hollow Rocks