5/13/19

5/13/19

CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean and Jerk

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

Metcon

Metcon (Time)

4 Rounds:

200m Run

30 KBS (24/16kg)

30 Wallballs (20/14)

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