1/27/20

1/27/20

CrossFit Allegiance – CrossFit

The Super Bowl is this Sunday. Please remember to bring cash and pay for your box. There are 10 boxes that still need to be filled if you haven’t gotten one yet or if you want more.

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Weightlifting

Clean and Jerk Complex (On the 1:30 x 7 Sets)

1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 70%

Metcon

Metcon (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats


If anyone wants a pair of these wraps, let me know by Wednesday $20

PPLAdmin

PPLAdmin

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