3/15/19 - CrossFit Alpha Dog

3/15/19

CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Class Format

Elevate Heart Rate AS MUCH AS POSSIBLE through the warm up.

Evening Classes this will be a looser schedule. We will talk and partner up. But warm up as you will and be ready when your time is called. I (Andrew) will be answering specific questions as everyone warms up.

0-6

Workout Talk / Warm Ups

6-16 (Group Warm Up)

2-3 Rounds

300M Row (Increasing Rate)

6 No Jump Burpees

8 Kip Swings

12 Overhead Squats

16-28 (Specific Warm Up 1)

2 Rounds

4 BFB

4 TNG Power Snatch

4BFB

1-4 Bar Muscle Up

1:00 Btwn Rounds

3:00 Rest Before Start

28-40 (19.4 Group 1)

42-50 (Specific Warm Up 1)

50-62 (19.4 Group 1)

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period