2/28/18

2/28/18

CrossFit Allegiance – CrossFit

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Weightlifting

3-Position Power Clean + Split Jerk

On the :90 Seconds x 6:

3-Position Power Clean + Split Jerk

Set 1 Complex @ 60%

Set 2 Complex @ 63%

Set 3 Complex @ 66%

Set 4 Complex @ 69%

Set 5 Complex @ 72%

Set 6 Complex @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Buy In: 25 x 10 Meter Shuttle Sprints (down and back is 2)

AMRAP in Time Remaining:

6 Power Cleans (155/105)

50 DU

rest 5 Minutes

AMRAP 5

Buy In: 25 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

6 Power Cleans (155/105)

50 DU

The buy in does not count toward your rep count.

ADV RX as written

RX 135/95


After 18.1


After 18.1


After 18.1

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