10/16/18

10/16/18

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

1×9 76%

1×9 80%

1×9 84%

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

100m Run

5 Power Cleans (155/105)

RX (95/65),(115/80),(135/95)

Optional Extra Strength Work

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92%)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96%)

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (63-65-67-69-72%)

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