6/13/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5×12 @ 60-65% 3×8 Back Squat)

Add upwards of 20# /10# from last week

(Week 2/4)

1) Take the bar from the rack.

2) Face opposite the direction you would if typically taking bar from the rack.

3) Take 6 strides away from rig, turn, take 6 strides back toward rig.

4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).

5) Work with a partner.

Metcon (Weight)

Within 8 Minutes

100 Single Arm Dumbbell Strict Press
Keep a running total PER ARM. Stop each when either hits 50. Have to split the work evenly

Comlplete as many presses as you can with one dumbbell and then switch arms and begin side two at exhaustion.

Weight used should allow 8-12 reps fresh and 3-6 in each following set.

Rx has you finihsing in 8 minutes

Metcon (AMRAP – Reps)

Within 5 Minutes

AMRAP Weighted Hollow Rocks 15/10
Complete a Hollow rock while holding a plate overhead.

Body should maintain a slight curve. No piking at the hip

Metcon (Time)

Extra Credit

5 Rounds

15/12 Calorie Assault Bike

10 Burpees