11/2/16

11/2/16

CrossFit Allegiance – CrossFit

Starting this week, we will incorporate new strength program that will have extra strength work programmed under Regional Athletes in WODify. The program coincides with our WODs. This is not for everyone. Again, it is EXTRA work. If you decide to follow this extra work please DO NOT let it interfere with the regular class times you are attending.
It will start with a general 4 week cycle that will end with heavy singles in the snatch and clean & jerk. From there, the programming will build into longer cycles with various points for testing of the back squat, front squat, snatch and clean & jerk. The programming will adjust appropriately as the CrossFit Open/Regionals season nears.

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20min

10 C2B

10 Push-ups

15 Air Squats

200m Run

ADV RX

5 Bar MU

10 Chest Slapping Push-ups

Metcon

Metcon (AMRAP – Reps)

EMOMx6min:

Odd: AMRAP T2B

Even: Rest

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