1/23/17

1/23/17

CrossFit Allegiance – CrossFit

Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open. The pre-competition phase is characterized by lower volume with absolute and relative intensities in the high range (think lower singles and doubles leading up to and including intensities in the 90%-95% range with some heavy single attempts for the day).

Once this Macrocyle is completed, we will shift to maintenance program through completion of the Crossfit Open.

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Weightlifting

Front Squat (60%/3, 70%/3, 75%/3; 80%/3, (85%/3)4)

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Female RX

Thruster 95#

Dead 175#

KBS 24kg

Scaled

HSPU – pushpress 95/75

Thrusters 95/75

Deadlift 185/135

Kbs 24/16kg

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