8/09/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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.

Metcon (Time)

For Time

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)

Extra Credit

2 Rounds

2k Row

3:00 Rest