9/12/17

9/12/17

CrossFit Allegiance – CrossFit

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Weightlifting

Push Press (75% 2×5 80% 2×3)

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

Optional Extra Strength Work

Jerk ( 65%1×2 70%1×2 75% 1×2 80% 1×2 85% 2×1)

Off the rack

Romanian Dead Lifts (60% 1×5 65% 1×5 70% 3×5)

Percentages are off Back Squat 1RM

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