5/14/19 - 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.

View this as an extension of last week. You do not need to go heavier, but kind of just more practice.

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 (AMRAP – Rounds and Reps)

12 Minute AMRAP

200M Run

50 Double Unders
Double Unders should be done under a minute each round. Your scale should look abide by this rule.

Metcon (5 Rounds for time)

Extra Credit


Assault Bike Calories

Half Rest to Working Time