CrossFit Allegiance – CrossFit
Weightlifting
Metcon (Weight)
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat
NOTE: Remember that there is a difference between “Heavy” and “Max”. Max is everything you have – if it’s ugly, it’s ok. Heavy means that it is the highest load we can get without loosing technique or positions. In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load. I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.
Metcon
Metcon (Time)
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 T2B
20 Squat Snatch, 115/80
20 Bar MU
25 min time cap
