2/12/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Power Snatch (EMOM x 8 6 TnG Power Snatches)

Week 2/2

We have done this in the past. Look to either repeat a previous number OR use less than 50%.

Practice the cycling of the barbell downward to make it as smooth as possible.

Metcon (Time)

2 Rounds

30 Double Dumbbell Power Cleans 50/35s

20/16 Calorie Assault Bike
Offset heats by 3:00

There is a 2:00 Time Cap on the Bike EACH ROUND.

Open standard DB PC. One head of the dumbbell touches the ground, and then goes over the shoulder.

We may need to share dumbbells in larger classes.