2/3/17

2/3/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk

2 cleans + 1 Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2+1

1 clean & Jerk

85%/1

90%1

95%/1

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 8 Minutes:

3 Clean & Jerks (155/105#)

3 Over-the-Bar Burpees

6/6, 9/9…

3 c &J and 3 OBB is 1 round

6/6 is 2 Rounds

9/9 is 3 Rounds

ADV Rx 155/105

RX 135/95

Extra work if you want an after WOD

Metcon (5 Rounds for reps)

ADV RX

5×12 Unbroken Kipping HSPU

Rest as needed

RX

5×6 Unbroken Kipping HSPU

Rest as needed

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