CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat
Metcon
Metcon (Time)
Every 10 Minutes x 2 Rounds:
1,000/800m Row
30 DB Snatches (50/35)
50 Wallballs (20/14)
In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock
For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2
Your score today is the slower of the two rounds
Goal is to keep rounds between 6:30 – 8:30 to complete
To ensure you have some rest built in, scale it so your first round finishes at 9 minutes
