3/6/19

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CrossFit Allegiance – CrossFit

Moving into the third week of the open team Blue has pulled in a total of 129 points and team Red has pulled in a total of 127 points. Both teams got a zero for attendance.
We had some awesome PR‘s this week. Blue this week you can thank Jim Tuttle and Jack Schneider for your Bonus points. Red you can thank Tyler Denis, Lauren Stump and Jennifer Eckard. Great job stepping out of your comfort zone!

Don’t forget week three coming up teams have the opportunity to gain some extra points if your team has the most people come to Friday night lights. Also there is a theme this week CRAZY SOCKS and if everybody participates in the theme on your team there’s additional points to be added.

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Weightlifting

3- position Snatch

3-Position Power Snatch

5 Sets: of estimated 1RM Power Snatch

Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Set #5 – 72-75%

Metcon

Metcon (4 Rounds for reps)

On the Minute x 16 (4 Rounds)

Min 1 – 7 T2B + 7 Hallow Rocks

Min 2 – 5 Snatches + 5 OHS

Min 3 – 5 Strict Pull-Ups + 10 Push-ups

Min 4 – Recovery Row or Bike

Barbell – 50-55% of your estimated 1RM Snatch.

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