CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (6×3 82% across )
Next two weeks leading up to competition
WK 2
Monday Squat Clean 6×3 85%
Tuesday Jerk 6×3 85%
We 3
Monday Squat Clean 6×3 88%
Tuesday 6×3 88%
Metcon
Double Date (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hang Snatches (95/65)
60 DU
15 OHS (95/65)
30/21 Calorie Row
Extra work if you want an after WOD
Metcon (Time)
3 Rounds:
21 DB Front Squats (50’s/35’s)
21 Kipping HSPU