12/13/17

12/13/17

CrossFit Allegiance – CrossFit

Happy Birthday Jennifer E. and Jack!

Weightlifting

Power Clean + Hang Squat Clean + Squat Clean (5×1 climbing Rest 1:30 between sets)

Set 1 – 60%

Set 2 – 70%

Set 3 – 75%

Set 4 – 80%

Set 5 – 85%

*% is off of Power clean max

Squat Clean (EMOM x 5 min – 1 Heavy Squat Clean, across)

EMOM x 5 min – 1 Heavy Squat Clean

Metcon

Metcon (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

ADV RX as written

RX 75/55

PPLAdmin

PPLAdmin

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