12/05/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Deadlift (Build to a Heavy Deadlift)

Take up to 20 minutes to build to a Heavy deadlift. Have a plan based on the past 7 weeks as to how to reach a weight you haven’t previously lifted.

If you miss, it is unlikely you will make it your 2nd try.

No ugly deadlifts.

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Strict Ring Dips

9 KB Snatches Right 53/35

9 KB Snatches Left 53/35
Scale ring dips first to kipping, and the to banded. We will need to share rings.

If you are uncomfortable with the kb, you may use a dumbbell.

Metcon (Time)

Extra Credit

50 TTB

50 Sit up


50 Sit UP

50 TTB

*100 Du between each and starting with*
Be smart and probably scale reps to 25s.