CrossFit Alpha Dog – CrossFit
Power Snatch (Build to a Heavy 10-8-6-4 and 2 TnG Power Snatch)
Complete a Heavy Set of 10, 8 , 6, 4 and 2 Touch and go Power Snatch.
Have your weights ready and complete all your work under 8 MINUTES.
You can work with a parnter
Record your heaviest double.
Clean and Jerk 155/105
Today, Scale Muscle Ups to Ring Rows in a 20-16-12 rep scheme.
Clean and Jerks should be able to be done in quick singles.
Time Cap 12 Minutes
100 Ab Contracitions
Anyway you want to go about it.