CrossFit Allegiance – CrossFit
Happy Birthday Hap, Brandon & Josh D!
Metcon
Metcon (4 Rounds for reps)
EMOMx8min
AMRAP :15 Power Snatches 135/85
AMRAP :25 Hang Power Cleans, 135/85
AMRAP :15 Power Jerks, 135/85
AMRAP :25 Front Squats, 135/85
ADV RX 165/115
The difference on the power jerk compared to the push jerk is on the power jerk your feet leave the ground and slam back down. On the push jerk your feet should not leave the ground.
http://www.catalystathletics.com/exercise/72/Power-Jerk/
Metcon
Metcon (Time)
RX
5 RFT:
5 Deads, 285/195
10 Kipping HSPU
ADV RX
5 RFT:
5 Deads, 315/255
15 Kipping HSPU
25 minute time cap
