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


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


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

With a Partner Complete…

30 Minute AMRAP

30 Snatches 95/55

30 Clean and Jerks 95/55

30 Snatches 135/95

30 Clean and Jerks 135/95

30 Snatches 165/105

30 Clean and Jerks 165/105

30 Snatches 185/125

30 Clean and Jerks 185/125

Max Snatches 205/145

Every 3:00 + 0:00 Both Complete 200M Run
Starts with the run.

You may switch snatches whenever.


CrossFit Alpha Dog – CrossFit

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Thruster (5 Sets of 5 Reps)

Use ONE WEIGHT for all sets.

Complete 5 sets of 5 reps on the thruster from the floor. Meaning you will have to clean your first rep.

Look to use 55-60% of your best front squat.

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

400M Run

15 Handstand Push Ups
There is no time cap per round, this means you will need to scale properly. (Yes today that may mean the length of the run)

If you cannot complete handstand push ups today, do dumbbell push presses instead.

Metcon (Time)

Extra Credit

5 Rounds

15 VSit Ups

15 Sit ups


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time


Wall balls 20/14


Pull ups


Devils Presses 50s/35s
This workout you will have some time to chip theough the later movements. Know this when considering scaling options.

Time cap 22 Minutes

Metcon (Weight)

Extra Credit

400m farmers walk with skmthing heavy