2/5/18

2/5/18

CrossFit Allegiance – CrossFit

Happy Birthday Alyson K and Jonathan.
Battle of the Lake is this Saturday. We need all the help we can get. If you haven’t already please let us know if you can be there to help. Volunteers will need to be there at 6:30am to go over everyone’s role and all the WOD standards. You guys are the most important part of the day. Thank you all who signed up to compete and challenge yourself. You are the reason we do this competition. It’s great to see everyone practicing.

Weightlifting

Snatch

3 Rounds Every 1:30

2 Pausing Overhead Squats

2 Snatch Balances

2 High Hang Squat Snatches

Performed at 40%

Weightlifting

Back Squat

Build to a Moderately Heavy Single

Followed by:

2×2 @ 90%

2×4 @ 84%

1×10 @ 75%

Metcon

Metcon (Time)

9-15-21:

Barbell-Facing Burpees

Overhead Squats (95/65)

ADV RX as written

RX 75/55

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