CrossFit Allegiance – CrossFit
Weightlifting
Metcon (6 Rounds for weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in
Push for unbroken sets of Push Jerks
Record Weight used for each round. Score will be total weight.
Metcon
Metcon (Time)
3 Rounds:
50/35 Cal Row
20 Box Jump Overs (24″/20″)
20 Double Dumbbell Power Cleans (50’s/35’s)
