CrossFit Allegiance – CrossFit
Tip #18 Don’t Fear Saturated Fat
The “war” on saturated fat was a mistake.
It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.
Studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease.
Weightlifting
Split Jerk
3 Sets:
1 Pausing Split Jerk +
1 Split Jerk
Set #1 – 72%
Set #2 – 75%
Set #3 – 78%
Followed by, 5 Sets of 1 Split Jerk:
Set #1 – 82%
Set #2 – 86%
Sets #3+4+5 – 90-94%
Metcon
Metcon (Time)
3 Rounds:
400m Row
200m Run (1 big lap around the building)
10 Cleans 135/95
10 Over the bar Burpees
