CrossFit Allegiance – CrossFit

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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 (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