CrossFit Allegiance – CrossFit
Please take the time to review the WODs and sign up for our annual BOTL IV.
Everyone can use the motivation and CrossFit Allegiance could also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great success. The link to sign up is below. Thank you for your time and help!
http://www.unbrokenseries.com/battle-lake
Weightlifting
Push Press
Pausing Push Press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60%
Set 2: 65%
Sets 3-4: 70%
% Based off 1 RM Push Jerk
Note:
Reps are unbroken
OFF the rack
Pause 2 seconds in the dip of the Push Press
There is no pause in the regular Push Press
The goal of the Pausing Push Press is to establish a strong, vertical dip position
In the 2 second pause, focus on keeping the:
Torso Vertical
Heels Down
Elbows Up
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Cal Row
40 DU
7 Front Squats (205/145)
RX
20/15
40 DU
4 Front Squats (205/145)
Score is slowest Round
Notes:
Rounds begin on the 0-4-8-12-16
Scaling options:
Goal is to cap each round at 3 minutes, or 1 minute per movement for a 1 minute rest
DU
Choose variation that you can complete unbroken in around 30 seconds each round
Front Squats
The barbell comes from the floor, so it should also be a weight you can clean
Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round
It is ok to squat clean the first rep
