8-10-18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Deadlift (5-5-5-5-5)

Use multiple sets of 5 to build to a heavy set of 5 on the Deadlift.

If you were here last Friday, have a plan to match or pass your last deadlift by 5-20 pounds. This will depend on how the deadlift looked / felt.

Metcon (Time)

3 Rounds

40 Double Unders

30 Wall Balls 20/14

20 Pistols
New rule, if something is going to slow you down (unless it is a breathing issue) scale it back. This is the key to beating time caps.

Scale double unders to 80 single unders.

Scale pistols to 20 Walking Lunges. (10R/10L)

Goal time 7 Minutes

Time Cap 12 Minutes