3/12/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Weightlifting

Power Clean (Climbing)

Min 0-2

10 Power Cleans

Min 2 – 4

8 Power Cleans

Min 4 – 6

6 Power Ceans

Min 6 – 8

4 Power Cleans

Min 8 – 10

2 Power Cleans

It doesn’t have to be touch and go. Add weight each round.

Front Squat

At the 10:00… Tempo Pausing Front Squat

On the 2:00 x 3:

1 Repetition

3 Seconds to Bottom

2 Second Pause in Bottom

Split Jerk Complex 2 Pausing Split Jerks + 1 Regular Split Jerk

At the 16….. 2 Pausing Split Jerks

1 Regular Split Jerk

On the 2:00 x 3 Complexes

Pausing Split Jerk:

https://youtu.be/wIv9MonbjNI

Metcon

Metcon (Time)

5 Rounds, “On the 5:00”:

15 Barbell-Facing Burpees

12 Deadlifts

9 Hang Cleans

6 Push Jerks

ADV RX – 135/95

RX – 115/80
Score is slowest round. If you don’t finish every rep missed counts as a second.

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