9/14/16

9/14/16

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Snatch (5×3 at 75%, no TnG )

We are working at 75% for a reason. Work on Speed and perfection.

Metcon

Open Test 1 (AMRAP – Rounds and Reps)

AMRAPx20min:

50 WB

50 DU

40 Box Jumps (24/20)

40 T2B

30 C2B

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatch (145/100)

10 Muscle-Ups

Extra work if you want an after WOD

Metcon (5 Rounds for reps)

EMOMx10

Even: 10 OHS, 95/65

Odd: 10 C2B Pull ups

PPLAdmin

PPLAdmin

RECENT POSTS

Scroll to Top