7/15/19

7/15/19

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66% (Today)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters

30 DU

15 C2B

30 DU

Barbell – 95/65

Extra work if you want an after WOD

Metcon (No Measure)

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

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