8/20/18

8/20/18

CrossFit Allegiance – CrossFit

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Weightlifting

wk1: Jerk (10×3 65%)

We are starting a 5-6 week strength program. I am listing it as Jerk so you can choose Split or Push but should also log it under whichever movement you choose so you have the data saved. This week we will start at 65% and do 10×3 with 1-2 minute rest between sets. Each week we will add 5-10 pounds. On Wednesdays we will mix it up with different movements that are considered an assistant exercise to the Jerk to help us improve our strength and skill level.

Metcon

Country Mile (Time)

ADV RX

For Time:

1 Mile Run

50 Wallballs (20/14)

30 Burpee Box Jump Overs (24/20)

10 Snatches (135/95)

RX

20 Snatches (115/80)

FITNESS

20 Snatches (75/55)

*Snatches can be power of Squat

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