9/15/17

9/15/17

CrossFit Allegiance – CrossFit

Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen.
Fri, September 22, 2017
5:30 PM – 9:00 PM
Location CrossFit Allegiance
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

Front Squat (75% 5×5)

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch, 95/65

CTB Pull-Ups

Optional Extra Strength Work

Clean and Jerk

60% 1×2

70% 1×2

75% 1×2

80% 1×2

85% 1×1

Clean Grip Dead (90% 5×5)

3 second pause in power position

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