11/26/16

11/26/16

CrossFit Allegiance – Regional Athletes

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Weightlifting

Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle. If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR. Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy lift in either the Snatch or Clean & Jerk. Have fun! The next cycle will be a longer one that starts next week.

Snatch (1×1)

65%/2

70%/2

75%/2

80%/1

85%/1

90%/1

Heavy Single (limit to 3 attempts)

Clean and Jerk (1×1)

65%/2

70%/2

75%/2

80%/1

90%/1

Heavy Single (limit to 3 attempts)

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