3/10/20

3/10/20

CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (2 Rounds for reps)

Ascending Ladder for 5 Minutes:

2 Strict HSPU

2 Calorie Row

4 Strict HSPU

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit HSPU (4″/3″)

2 Calorie Row

4 Kipping Deficit HSPU (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Score will be put in round one for total reps of STRICT HSPU plus total calories then round 2 will be total reps of Kipping DEFICIT HSPU plus calories

Metcon

Metcon (Weight)

Every 3:00 x 6 Rounds:

18/12 Cal Bike

30 DU

3 Snatches

Build in Power Snatch Weight

NOTES:

Rounds begin every 3 minutes (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

Each round, you’ll build in power snatch weight

Your score is the heaviest set of 3 snatches. For example if you finish with 135 on your barbell then 135# is your score. It does not need to be TNG

Scale with 3 cleans

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