8/07/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Shoulder Press (5 Sets 2 Strict Press + 8 Push Press)

Complete 5 total sets of 2 Strict Press directly into 8 Push Press. You may take this from the rack.

Use the same weight for both of these. 85-90% of your best strict press OR a very heavy double.

Attempt to cycle your push presses quickly.

Metcon (AMRAP – Reps)

11 Minute AMRAP

11/9 Calorie Assault Bike

22 Kettlebell Swings 53/35

33 Push Ups
The Assault Bikes will be first come first serve. Start a new heat every :90. If you end up needing to wait for a bike, just bike faster once there.

Kettlebell swings are American and should be don ein big sets.

Perfect Push Ups. Scale these to a box if you cannot maintain body positions.