9/17/18

9/17/18

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (10×3 5-10# more than last week)

Metcon

Metcon (Time)

Partner

3 Rounds For Time:

800 Meter Row

40 DB Snatches (50/35)s alternating

30 Burpees

Optional Extra Strength Work

Snatch

On the Minute x 11:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (70-73-76%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

PPLAdmin

PPLAdmin

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