3/11/20

3/11/20

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Weightlifting

Squat Clean

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Hold onto the bar for all (9) reps. High Hang, Hang (just above the knee), Floor, three times through for the complex.

Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

Record heaviest set

Core work

Metcon (No Measure)

3 Giant Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

:30 Front plank

Rest 2 Minutes Between Sets

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