6/26/18

6/26/18

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

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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

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