1/21/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean (6×3 82% across )

Next two weeks leading up to competition

WK 2

Monday Squat Clean 6×3 85%

Tuesday Jerk 6×3 85%

We 3

Monday Squat Clean 6×3 88%

Tuesday 6×3 88%

Metcon

Double Date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Snatches (95/65)

60 DU

15 OHS (95/65)

30/21 Calorie Row

Extra work if you want an after WOD

Metcon (Time)

3 Rounds:

21 DB Front Squats (50’s/35’s)

21 Kipping HSPU

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