9/19/17

9/19/17

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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Warm-up

200m Jog

-then-

10 Quad-pull w/toe touch 5/leg

10 soldier walks/leg

10 stretch Lunges 5/leg

-then-

10 Goblet Squats w/ :02 Pause

10 single arm KB press/arm

3 Turkish getups/side

Weightlifting

Power Snatch (3×2 70%)

Snatch Pull (90% 3×2)

Metcon

Head to Toe (AMRAP – Rounds and Reps)

AMRAP 8

10 T2B

10 Burpees

ADV RX as written

RX 20 sit-ups

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