CrossFit Alpha Dog – CrossFit
Bench Press (2×5 and 2×8)
Recall the drop sets from 2 weeks ago.
Look to either match, add, or drop weight from your drop set of 5 and 8 reps.
Make your 2×5 the same across as well as your 2×8.
If you were not here two weeks ago, use loads where technique doesnt break down and you have control over the decent of the bar.
30 Clean and Jerks, 135# / 95#
Use whatever method you need to get to your quickest grace time. For some this may mean singles.
Time Cap 10 Minutes
Metcon (No Measure)
EMOM x 30
15/12 Calorie Row