CrossFit Alpha Dog – CrossFit
Power Clean (Build to a 5 rep Power Clean)
Use sets of 5 to build up to a 5 rep touch and go power clean.
Keep reps clean and do not fail.
30 Clean and Jerks 135/95
30 Ring Muscle Ups
30 Power Snatches 135/95
“The Standard” as seen in the Crossfit Games.
Grace and isabel should both be scaled for completion in under 5 minutes. You can scal weight on the snatches once you come to that bar.
Scale Ring Muscle ups to Ring Dips.
Time Cap 14 Minutes
Metcon (2 Rounds for time)