7/09/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Build to a Heavy 2 Rep )

These have to be TOUCH AND GO. This is going to be what limits the amount of weight you can use.

Make sure you complete multiple sets as you build up. Think 8+ Jumps

Metcon (Time)

8 Rounds

4 Deadlifts 315/205

8 Strict Handstand Push Ups
None of this workout can be done in singles. If you have to resort to this, you should be scaling.

Today consider scaling handstand push ups to ring dips (possibly with a band)

Metcon (Calories)

Extra Credit

14 Rounds

Assault Bike

:30 On

:30 off