3/13/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (1 x 3)

7 Sets:

1 Pausing Repetition (3s in bottom)

Sets #1+2 – 70%

Sets #3+4 – 73%

Sets #5+6+7 – 76%

Metcon

Metcon (3 Rounds for reps)

On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movement patterns.

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Cal Row, 7 Snatches, 7 OHS

B) 15/12 Cal Row, 15 GHD Sit-Ups or AbMat sit-ups or 15 sec L-sit

C) 15/12 Cal Row, 7 Thrusters, 7 C2B

ADV RX 95/65

RX 75/55

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