CrossFit Alpha Dog – CrossFit
Clean and Jerk (Attempt 6 Heavy Clean and Jerks)
These do not need to be done all at the same weight.
Do not go for a 1RM. Notice how it doesn’t say build to a heavy, or attempt a 1RM.
Load the bar up. Take some lifts. Call it a day.
30 Devils Press 50/35
40/32 Calorie Row
50 Kettlebell Swings 53/35
Share the dumbbells on the devils press. These will have a 4:30 time cap. Start the next heat at 5:00.
Rx+ 70/53 Kettlebell
Only use the heavy kettlebell if you can maintain 10 reps at a time.
Time Cap 11 Minutes
Metcon (3 Rounds for time)
Done @ 80% and make each faster than the one before it.