2/26/20

2/26/20

CrossFit Allegiance – CrossFit

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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)

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