4/4/18

4/4/18

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

5 laps around the gym

2 rounds

:15 right side plank

:15 left side plank

:15 plank

10 supermans

-then-

Soldier walks

Quad pulls

Cherry pickers

Butt kicks down and back

High knees down and back

5 Worms

10 Lunges

90/90 stretch

child’s pose

5 jumping squats

-then-

5 Rounds

5 push ups

5 airsquats

15 sit-ups

-then-

Grab a bar

Burgener warmup

Metcon

Metcon (Weight)

MIn 0-1 (1 minute)

10 Clean and jerk 95/65

Min 1-2 (1 minute)

10 T2B

Min 2-3 Rest (1 minute)

Min 3-5 (2 minutes)

8 Clean and jerk 135/95

Min 5-6 (1 minute)

10 T2B

Min 6-7 Rest (1 minute)

Min 7-9 (2 minutes)

6 Clean and jerk 155/105

Min 9-10 (1 minute)

10 T2B

Min 10-11 Rest (1 minute)

Min 11-13 (2 minute)

3 Clean and jerk max Weight across

ADV RX as written

RX 75/55, 95/65, 115/80 and 8 T2B

Measure for this WOD is ADV RX or RX if you get all the reps and do the prescribed Weight and your score is the weight you choose for your last 3 clean and jerks.

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