1/22/18

1/22/18

CrossFit Allegiance – CrossFit

If you plan to sign up for gymnastics clinic please do so ASAP. We need at least 10 people or it will get cancelled. Link is below:
Beginner/Intermediate:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694

Intermediate/Advanced:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775

Please write your name on the white board if you can help volunteer for Battle of the Lake II.
CFA outing this Sunday at Top Golf from 4-6pm $24 per person includes a buffet and 2 hours of golf. So far we have about 30 people going. Please bring me your money by tomorrow so I can book our spot.
If there is anyone still interested in competing at Battle of the Lake please let me know asap there are still a couple of scaled members looking for a partner.

Weightlifting

Back Squat

5 Reps @ 82%

2 Reps @ 87%

5 Reps @ 82%

2 Reps @ 90%

5 Reps @ 82%

2 Reps @ 93%

Doctor’s Orders (Time)

3 Rounds:

60 Air Squats

40 Calorie Row

20 Kipping Handstand Push-ups

ADV RX as written

RX strict Press 75/55

Optional Extra Strength Work

Snatch (3×1 complex every 1:30)

Every 1:30 Seconds x 3 Rounds @ 40%:

3 Power Snatch

2 Hang Squat Snatch

1 Squat Snatch

Hang Snatch

3×2 @ 70%

2×2 @ 75%

2×2 @ 80%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

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