9/09/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Back Squat (Complete 6 Sets of 1 and 3 Sets of 5)

Complete BOTH 6 Sets of 1


3 sets of 5.

the 6 sets of 1 should be at 10/5 pounds heavier than last week. You should be able to pop through these with time to do the 3 sets of 5. If these were heavy last week, repeat them. DO NOT PUT YOURSELF IN POSITION TO FAIL.

The 3 sets of 5 should be 25% less than your singles.

Metcon (AMRAP – Reps)

8 Minute AMRAP

12 Toes to Bar

6 Clean and Jerk 155/105
Clean and Jerks shouldn’t be very heavy. Scale so you can complete them under :50 per round.

Metcon (Calories)

Extra Credit


Assault Bike Minutes

1 Minute Hang Following Each