2/3/16

2/3/16

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

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Weightlifting

1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk (EMOMx10, Climbing)

Weightlifting

Metcon (Weight)

5 sets of the following complex:

12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing

You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.
Score is your heaviest Round which should try to be your last round.

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PPLAdmin

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