CrossFit Allegiance – CrossFit
Weightlifting
Push Press (10RM)
10RM
Re-testing our 10RM Push Press from 12.3.19
•It may be helpful to follow the following sets when building:
* 4-6 Sets: 5-6 Reps
* 2-3 Attempts: 10RM
• Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts
• aim for 2-3 attempts at 10 reps as the weight starts to get heavier
• Rest as needed between sets to maintain quality
Metcon
Metcon (Time)
21-15-9:
Wallballs (30/20)
C2B
Thrusters (115/85)
Box Jumps (30″/24″)
KBS (32/24kg)
RX
Pull-ups and 20/14# wallball
See below for potential break-up options for each round:
Round of 21
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
4 Sets: 3-2-2-2
