4/13/18

4/13/18

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

Partner up

2 Rounds

A: bar work

5 high pulls

5 RDLs

5 Cleans

5 front squats

5 Jerks

5 tall Cleans

B:

20 mountain climbers

10 soldier walks/leg

10 quad pull toe touch

-then switch-

Weightlifting

Power Clean + Hang Squat Clean + Squat Clean

On the Minute x 16 (4 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Same weight across

Metcon

Metcon (Time)

Team of 3

135 Calorie Bike

135 Burpees

135 Calorie Row

135 Hang Clean and Jerks (95/65)

*One person working at a time

ADV RX as written

RX. 75/55

Optional Extra Strength Work

Front Squat + Push Jerk + Split Jerk (5 Sets of the Complex)

3 Front Squats + 2 Push Jerks + 1 Split Jerk

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