CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Increasing by 3% across all lifts from last week
All percentages are based off your 5-Rep Heavy Back Squat
Rest as needed between sets and three minutes after sets 3 and 6
We’ll re-test our 5-Rep Back Squat next week
Take 5-7 Warmup Sets to Build to Opening 86%
Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
The 3 cleans do not have to be completed unbroken – you can drop after each rep
Rounds begin every 2 minutes (0-2-4-6-8)
Log the heaviest successfully lifted
Gradually Build to Opening 65% of 1RM Clean and Jerk
Metcon
Metcon (Time)
2 Rounds:
20 Alternating Pistols
10 Power Cleans (155/105)
20 Box Jump Overs (24″/20″)
10 Push Jerks (155/105)
RX
2 Rounds
10 Reverse Burpees (16/12kg)
10 Power Cleans (135/95)
20 Box Jump Overs (24″/20″)
10 Push Jerks (135/95)
Step-ups or Box Jumps are ADV RX and RX
