10/30/17

10/30/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

2 Rounds:

45% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Scaled: Skill work

Metcon

Metcon (Time)

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Row

Clean and Jerks (95/65)

RX 75/55

Extra work if you want an after WOD

Weightlifting

Squat Snatch

On the Minute x 12 (3 Rounds):

Minute 1 – 3 Reps @ 74%

Minute 2 – 2 Reps @ 79%

Minute 3 – 1 Rep @ 84%

Minute 4 – Rest

Back Squat

2 Rounds:

5 Reps @ 80%

3 Reps @ 84%

1 Rep @ 88%

Rest 2:00 between each set of squats

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