3/11/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Deadlift (2 Deadlifts w Controlled Descent)

Complete 2 Deadlifts with 5 second eccentric. Take about 2 minutes between sets.

Complete these without going touch and go. So let the bar rest (without letting go) on the ground between reps.

Use the weight you worked up to on the 5 rep last week.

Metcon (AMRAP – Reps)

10 Minute EMOM

6 Thrusters 95/65

MAX Air Squats
Score is number of AIR SQUATS.

This is alot of squatting. Take it easy on purpose if you think this will be alot. Thnk 10 Air Squats per minute as a “personal cap.” If you over do it, you have been warned.

Also, just because you can do the thrusters DOES NOT mean you should. Scale the reps or the weight.

Metcon (Time)

Extra Credit

8 Sets

500M Row

1:00 Rest