9/10/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Snatch (EMOM x8 Complete 2 Snatches)

Every minute for 8 minutes complete 2 snatches. These can be either power or squat snatches.

If you were here last week, recall how your snatches felt and choose weight based on feel


Do these all at the same weight and look to use 75-80%. You should not be missing.

You may want to attempt lighter weights

Metcon (Time)

For Time

1000M Row

32 Handstand Push Ups

64 Deadlifts 115/75

500M Row
These are different then the weekly write up, due to tomorrows workout.

Deadlifts should be done in large sets.

Scale HSPU to 6 Wall Walks.

Start Heats every 5 minutes. Males should be in heat 1.

Time Cap 12 Minutes

Metcon (No Measure)

Extra Credit

8 Rounds

:20 on

:10 off

Handstand Hold