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CrossFit Allegiance – CrossFit

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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

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