WOD

1-18-20

CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

With a Partner…

10 Minute MAX Calories Assault Bike

Right into

10 minutes to find a heavy Snatch

Right into

10 Minute AMRAP

5 Muscle Up

10 Dumbbell Snatch 70/50

15 Toes to Bar

-done you go I go per round-

1/17/20

CrossFit Alpha Dog – CrossFit

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Overhead Squat (Build to a Heavy Single)

THIS DOES NOT MEAN 1RM.

Please be safe. Do not do anything dumb.

Build to a Heavy Front Squat if this worries you OR stay light and complete overhead squat reps.

Metcon (AMRAP – Rounds and Reps)

Rogue Qualifier 1

10 Minute AMRAP

1000M Row

75 Thrusters 75/55
If you finish the thrusters, get back on the rower.

Last workout! Have fun.

1/16/20

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

Rouge Invitational workout 3

3-6-8-12

Pull Up

Squat Clean 135/95

Right into…

12-9-6-3

Bar Muscle Up

Squat Clean 185/125
Scale Bar Muscle Ups to burpee pull ups.

Squat cleans SHOULD NOT be max effort.

12 Minute Time Cap

Metcon (Weight)

5 x 75′ Walking Lunge

*Use the Heaviest Dumbbells you can Front Rack*
Take about :90 – 2:00 between sets. This IS NOT extra credit. Everyone should do this.

Metcon (Time)

Extra CRedit

100 Sit Ups

2:00 Plank

100 Hollow Rocks

1/15/20

CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

Rouge Qualifier 2

20 Minute AMRAP

100 Double Unders

80 Dumbbell Snatch – alternating arms (50/35lb)

100 Double Unders

60 Toes To Bar

100 Double Unders

40 Dumbbell Squat – 2 dumbbells (50/35lb)

100 Double Unders

20 Strict Handstand Push Up
Double Unders should not be taking longer than 2:00 per 100.

Scale Strict HSPU to dumbbell push presses.

1/14/20

CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

16 Minute EMOM

Even) 5 Sandbag Cleans 150/100

Odd) Muscle Up Work
Record Muslce Ups

Hardest is at the top.

1) 1-3 Strict Muscle Ups

2) 1-5 Kipping Muscle Ups

3) 3-5 Kip Swings

(Focus on the hollow and the arch of these. If you can pull on your hollow you should be)

4) Strict Chin ups or Negative Chin Ups

2-5 Reps.

(Should be done if chin ups are less than 6 for a female and 10 for a male)

The Katy (Time)

For Time

30 Devils Press 50s/35s

30 GHDSU

30 Toes to Bar

30 Devils Press 50s/35s
Here are a few (alot?) of her favorite things…

Devils press should take no more than 5:00 per set. Consider lighter dumbbells if it will.

Scale GHDSU if you have never done them to 50 sit ups.

Time Cap 15 Minutes

Metcon (Weight)

Extra Credit

5×5 Strict Weighted Dips