5/09/19 - CrossFit Alpha Dog

5/09/19

CrossFit Alpha Dog – CrossFit

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Bench Press (5 Sets of 8)

Complete 5 Sets of 8 on the Bench Press.

Recall last week, possibly use a lighter weight. (60-65%) aka you shouldnt NEED a spotter

Super set these with 8 Push Ups.

Rest about :90 between sets.

Metcon (AMRAP – Reps)

5 Sets

2-10 Strict Pull Ups

15 Ring Row Drop Set
REST 1 MINUTE BETWEEN SETS.

This will keep the number of pull ups toward the lower end

Metcon (AMRAP – Reps)

5 Sets

2-10 Strict Toes to Bar

:45 Plank Drop Set
REST 1 MINUTE BETWEEN SETS

If you cannot complete a strict TTB, complete a strict knee tuck up.

Plank anyway.

Metcon (Distance)

Extra Credit

30 Minute Run

Every 3:00 Do Something Heavy

should take :30-:60
If outside, complete

8 Rounds

400M Run

Something Heavy