4/23/18

4/23/18

CrossFit Allegiance – CrossFit

It’s not what you look at that matters, it’s what you see.
-Henry David Thoreau

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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

Repeat from last week. Build to heavy single, not max, for the day.

Back Squat

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Rest 2 minutes between

Metcon

Metcon (Time)

Partner

2 Rounds For Time:

800 Meter Row

40 Hand Release Push-ups

40 KBs (24/16)

40 Sit-ups

40 Deadlifts (75/55)

40 Air Squats

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