Categorized as: WOD

5/16/19

CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

5 Sets

8 Barbell Row

Superset with :15 Chin over bar hold

Rest :60
Barbell row is palms facing with no torso swing.

Chin over bar hold can be done anyway.

Metcon (Weight)

5 Sets

8 Strict Press (From the floor)

Superset With 3 Negative Handstand Push Ups

Rest :60
Strict Press should be pretty light. Think less than 50%.

Metcon (Weight)

5 Sets

12 Weighted Crunch Ups

Superset with :15 Hanging LSit

Rest :60
Scale hanging Lsit to a Knee Tuck Hold

Metcon (3 Rounds for time)

Extra Credit

On Rower

3 Sets

2 Rounds

375M-300M-225M

1:00 Between Sets

3:00 Between Rounds

5/15/19

CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

100 Air Squats

600 Row Meters

9 Squat Snatch 135/95 (115)

80 Air Squats

500 Row Meters

7 Squat Snatch 155/105 (92)

60 Air Squats

400 Row Meters

5 Squat Snatch 185/125 (69)

40 Air Squats

300 Row Meters

3 Squat Snatch 205/145 (46)

20 Air Squats

200 Row Meters

AMRAP Squat Snatch 225/155 (22+)
Scaling of the Snatches

First power them. Its scaling yes but consider being safe.

Look to the last rep and you should be able to complete it, work your way back from there..

Don’t move like garbage on your air squats.

Start Heats every 3 minutes and make rowers first come first serve.

Consider sharing a bar with someone who is using the same weight.

Metcon (No Measure)

No Extra Credit

5/14/19

CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Attempt 6 Heavy Clean and Jerks)

These do not need to be done all at the same weight.

View this as an extension of last week. You do not need to go heavier, but kind of just more practice.

Do not go for a 1RM. Notice how it doesn’t say build to a heavy, or attempt a 1RM.

Load the bar up. Take some lifts. Call it a day.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200M Run

50 Double Unders
Double Unders should be done under a minute each round. Your scale should look abide by this rule.

Metcon (5 Rounds for time)

Extra Credit

50-40-30-20-10

Assault Bike Calories

Half Rest to Working Time

5/13/19

CrossFit Alpha Dog – CrossFit

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Push Press (Work to a Heavy Push Press)

After the past few weeks this should feel great.

Work your way up to a heavy Push Press single.

Do not miss more than twice.

Metcon (Time)

For Time

3-6-9-12-15-18-21

Kettlebell Swings 70/53

Toes to Bar
The key to this workout is your kettlebell sets and your toe to bar sets should remain similar.

So, if you do 3s on your toes to bar, you should be doing the same on your kettlebell swings.

Take this into account when scaling.

Time Cap 10 Minutes

Metcon (Distance)

Extra Credit

40 Minute Row for Meters

5/09/19

CrossFit Alpha Dog – CrossFit

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Bench Press (5 Sets of 8)

Complete 5 Sets of 8 on the Bench Press.

Recall last week, possibly use a lighter weight. (60-65%) aka you shouldnt NEED a spotter

Super set these with 8 Push Ups.

Rest about :90 between sets.

Metcon (AMRAP – Reps)

5 Sets

2-10 Strict Pull Ups

15 Ring Row Drop Set
REST 1 MINUTE BETWEEN SETS.

This will keep the number of pull ups toward the lower end

Metcon (AMRAP – Reps)

5 Sets

2-10 Strict Toes to Bar

:45 Plank Drop Set
REST 1 MINUTE BETWEEN SETS

If you cannot complete a strict TTB, complete a strict knee tuck up.

Plank anyway.

Metcon (Distance)

Extra Credit

30 Minute Run

Every 3:00 Do Something Heavy

should take :30-:60
If outside, complete

8 Rounds

400M Run

Something Heavy