8/21/19

8/21/19

CrossFit Allegiance – CrossFit

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Weightlifting

Beast Builder

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks
week 1: 53% of 1RM Clean and Jerk

week 2: 2-4% Increase

week 3: 2-4% Increase

Metcon

Frank The Tank (3 Rounds for reps)

AMRAP 5:

50 Wall Ball Buy-In 20/14

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

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