1/27/16

 In WOD


CrossFit Allegiance – CrossFit

Happy Birthday Hap, Brandon & Josh D!

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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

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