1/13/20

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CrossFit Allegiance – CrossFit

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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

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