7/12/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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.

Grace (Time)

For Time:
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)

Extra Credit

EMOM x 30

15/12 Calorie Row