CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

10 Reps @ 74%

8 Reps @ 79%

6 Reps @ 83%

4 Reps @ 87%

2 Reps @ 92%

Rest 2:00 between sets.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Extra Strength Work

Pausing Snatch DL + Low Hang Squat Snatch + Squat Snatch (On the 1:30 for 7 Sets:)

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.