1/3/17

1/3/17

CrossFit Allegiance – CrossFit

Below is the link to sign up for our very own Battle of the Lake competition. Last year we had over 120 competitors and over 15 staff members volunteering to judge and help out. Our event was very successful last year and we hope to offer the same fun for athletes this year. If you haven’t signed up yet please take the initiative to pick your partners and sign up. The teams I posted on the wall by no means are your team. My intentions were to just get things moving and motivate people to take the plunge and not miss out on the fun. Moving forward please pick your own teams. I hope you all take this opportunity to put all your hard work to use and have some fun. So, challenge yourself and don’t be afraid to fail. It’s really all for fun and motivation.
http://www.unbrokenseries.com/battlelake

Weightlifting

Squat Clean

3-Position Squat Clean (High Hang, Knee, Floor)

1 Set @ 65%

1 Set @ 70%

3 Sets @ 75%

Metcon

Clean Shave (Time)

ADV RX

3 Rounds:

3 Rope Climbs

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

RX

3 Rounds:

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

Fitness

3 Rounds:

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (95/65)

PPLAdmin

PPLAdmin

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