11/4/16

11/4/16

CrossFit Allegiance – Regional Athletes

JUST a REMINDER:
(75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of 2 clean & jerks at 60%.

When the program calls for something like clean & jerk 60%/(3+1), that means you should do the following: clean, clean, then clean & jerk. (2+1) would be clean, clean & jerk.

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Weightlifting

1. Snatch

65%/2

70%/2

(75%/2)3

(80%/1)4

2. Clean & Jerk

65%/2

70%/2

(75%/2)3

(80%/1)4

3. Back Squat

60%/3

70%/3

(75%/3)2

(80%2)2

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