4/16/18

4/16/18

CrossFit Allegiance – CrossFit

Happy Birthday Amanda V!

Today I will do what others won’t so tomorrow I can do what others can’t.
-Jerry Rice

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Weightlifting

Clean and Jerk

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Build to a heavy single for the day, but not a max.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Midline Accessory Work

Metcon (AMRAP – Reps)

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max T2B

T2B Window is from the 0:00-0:30

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