CrossFit Allegiance – CrossFit
Eric and I will be out of town for a few days.
There are minimal changes to our class times. To make up for the two 6:30am classes we will have a 6:30am this Thursday and next Thursday.
Friday June 29th 6:30am only CANCELLED
Saturday June 30th all covered
Sunday July 1st CANCELLED
Monday July 2nd 6:30am only CANCELLED
Tuesday July 3rd all covered
Weightlifting
Clean and Jerk Complex (5 deads + 3 hang power cleans + 1 split jerk) (On the 2:00 x 6 Sets, Climbing)
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
Extra Gymnastics Work
Metcon (No Measure)
10 Minutes of Handstand Walking Practice
