February 7, 2017

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds 1 min max cal row Rest 1min between rounds Metcon (5 Rounds for reps) 5×15 Kipping HSPU Rest 1:00 between sets Scaled Press 5×15 75/55 Metcon (4 Rounds for reps) EMOMx8min: Odd: 4 Snatches 135/95 Even: 7 OHS 135/95 ADV …

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CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch – heavy single, then 85% of HS; 90% of HS 2. Snatch Pull – (105%/2)4 3. Gymnastics Conditioning 5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets 4. EOMOMx20min Odd: rest Even: 18 GHDSU