12/4/19

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CrossFit Allegiance – CrossFit

CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP

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Weightlifting

Clean Complex (6 Sets)

1 Tempo Clean Pull

1 Clean Pull
Sets 1-2: 70%

Set 3-4: 75%

Sets 5-6: 80%

1RM Squat Clean

Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’

Tempo Clean Pull

5 Seconds to Jumping Position (Pockets)

Followed By an Aggressive Shrug to Finish

Tempo on 1st rep, no tempo on 2nd

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700m Row

7 Squat Cleans (115/85)

25 DU

Rest 5 Minutes

AMRAP 5:

Buy-In: 500m Row

5 Squat Cleans (135/95)

25 DU

Rest 5 Minutes

AMRAP 5:

Buy-In: 300m Row

3 Squat Cleans (165/115)

25 DU

RX

R1 (95/65)

R2 (115/85)

R3 (135/95)

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