10/31/16

10/31/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (1RM)

If you’re not feeling a 1RM do another week of:

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%

Metcon

Metcon (Time)

Partner WOD

1,500m Row

75 Burpee Box Jump Overs, 24/20″

Split reps

Extra work if you want an after WOD

Muscle Ups

For time:

Ninjas: 4×8 unbroken Muscle ups, rest as needed between sets

Advanced: 5×6 unbroken Muscle ups, rest as needed between sets

Intermediate: 8×4 unbroken Muscle ups, rest as needed between sets

Novice: 10×3 unbroken Muscle ups, rest as needed between sets
Change the sets when you log your work.

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