5/07/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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.

Metcon (Time)

For Time

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)

Extra Credit

3 Sets

2k Row

4:00 Rest

Done @ 80% and make each faster than the one before it.