February 2016

CrossFit Allegiance – CrossFit Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com View Public Whiteboard Weightlifting 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk (EMOMx10, Climbing) Weightlifting Metcon …

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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAPx5 minutes: 18/15 Cal Row 6 Squat Cleans, 155/105Rest 5 minutes and Repeat Metcon Metcon (10 Rounds for reps) EMOMx10min: ODD: 12, 10m Shuttle Run EVEN: 12 Burpees Scaled: ODD: 10, 10m Shuttle Run EVEN: 10 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (3×1 at 90% 2×2 at 80-85%, does not need to be TnG) Metcon RX: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Squat Snatch Scale: Metcon (Time) 12-9-7-5 Pull-ups Snatch 75/55