4/15/19

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CrossFit Allegiance – CrossFit

Tip # 15 Use Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes

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Weightlifting

Back Squat

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Metcon

Double Down (Time)

3 Rounds:

9 Deadlifts (225/155)

12 Kipping HSPU

21 OHS (95/65)

RX OHS (65/45)

Optional Extra Strength Work

Squat Snatch

On the Minute x 12

Minutes 1+2+3:

Power Snatch

Overhead Squat

Snatch Balance

Hang Squat Snatch

*55-60% for all three complexes.

Minute 4 – Rest

Minute 5 – 1 Squat Snatch @ 70%

Minute 6 – 1 Squat Snatch @ 73%

Minute 7 – 1 Squat Snatch @ 76%

Minute 8 – Rest

Minute 9 – 1 Squat Snatch @ 73%

Minute 10 – 1 Squat Snatch @ 76%

Minute 11 – 1 Squat Snatch @ 79%

Minute 12 – Rest

Minutes 13-20 – Build to a heavy single

April Abs

Metcon (No Measure)

4 Rounds

10 Hallow rocks

10 High boat low boat

10 Sit-ups

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