8/23/17

8/23/17

CrossFit Allegiance – CrossFit

Happy Birthday Karina!

Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156

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Weightlifting

Back Squat (75% 3×5)

Metcon

Metcon (AMRAP – Reps)

4x :20 on :10 OFF for each movement

Sit-ups

Deadlifts (155/105)

Sit-ups

Deadlifts (155/105)

4 sets of each movement before moving to the next movement. So you will start with max reps of sit-ups for 4 rounds of 20 seconds of work and 10 seconds rest.

PPLAdmin

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