WOD

7/16/19

CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Build to a Heavy Set of the Complex)

Clean + Hang Clean + Jerk + Jerk

Take 8 or more sets to build up to your heavy set. Every rep can be done in any fashion.

If you fail you are not allowed to add weight. Do your best to make every rep clean.

Metcon (Time)

For Time

1,000M Assault Bike

500M Row

30 Power Snatches 135/95
First be sure that assault bikes are set to kilometers and not miles.

Start heats 3 Minutes apart.

Time Cap 12 Minutes

Rx+ 165/115

Metcon (2 Rounds for time)

Extra Credit

2 Sets

5 Rounds

500M Row

1:00 Rest after each round

5:00 Rest after each set

7/15/19

CrossFit Alpha Dog – CrossFit

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Front Squat/Back Squat (Build to a Heavy 3 FS 5 BS)

Build up to a Heavy 3 front squat and 5 back squat. You have to complete a full 3 + 5 on EVERY SET as you build up.

Metcon (Time)

For Time..

“2x Annie”

150-100-75-50-25

Double Unders

50-40-30-20-10

Sit Ups
Double the reps up if you are using single unders.

Included is a RX annie under so you may record a score if you cannot handle the total Double Unders.

Rx+ GHDSU

Time Cap 12 Minutes

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (No Measure)

Extra Credit

Accumulate 60 Glute Ham Raises.
NOT Back or Hip Extensions.

7/13/19

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

With Partner Split…

10-15-20-25-30 (5)

Deadlifts 225/155

50-40-30-20-10 (10)

Wall Balls 30/20

75-60-45-30-15 (15)

Row Calories

30-30-30-30-30 (3)

Handstand Push Ups
Look to the parentheses for the minimum work done before you switch with a partner.

Scale so working time is about the same.

Time Cap 28 Minutes

7/12/19

CrossFit Alpha Dog – CrossFit

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Bench Press (2×5 and 2×8)

Recall the drop sets from 2 weeks ago.

Look to either match, add, or drop weight from your drop set of 5 and 8 reps.

Make your 2×5 the same across as well as your 2×8.

If you were not here two weeks ago, use loads where technique doesnt break down and you have control over the decent of the bar.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Use whatever method you need to get to your quickest grace time. For some this may mean singles.

Time Cap 10 Minutes

Metcon (No Measure)

Extra Credit

EMOM x 30

15/12 Calorie Row

7/12/19

CrossFit Alpha Dog – CrossFit

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Bench Press (2×5 and 2×8)

Recall the drop sets from 2 weeks ago.

Look to either match, add, or drop weight from your drop set of 5 and 8 reps.

Make your 2×5 the same across as well as your 2×8.

If you were not here two weeks ago, use loads where technique doesnt break down and you have control over the decent of the bar.

Metcon (No Measure)

Extra Credit

EMOM x 30

15/12 Calorie Row