CrossFit Allegiance – Regional Athletes
Weightlifting
Clean
6 sets
1 Clean Pull
1 Clean
This does not need to be TNG.
Build in Weight as you wish
Every two minutes
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Suggested % to work off of are
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
Gymnastics
Metcon (No Measure)
On the 2:00 x 6 Rounds:
3 Bar MU
5 T2B
3-3-2-2-1-1 Power Clean and Jerks
Rounds #1+2 – 3 Power Clean and Jerks
Rounds #3+4 – 2 Power Clean and Jerks
Rounds #5+6 – 1 Power Clean and Jerk
Start between 60-65% of your estimated 1RM Power CJ, and steadily build from there to a moderate single by the sixth and final round. All workouts this week are “not for score”
Metcon
Metcon (Time)
2 Rounds:
1,000m Row
100′ Single DB OH Walking Lunge
30 Lateral Burpees over DB
30 Single Arm DB Hang Clean and Jerks
NOTES & Tips
•Row – Controlled pace on the row, to the tune of ~10s slower than your 2K pace.
SINGLE DB OH LUNGE
•change arms at the 50′.
BURPEES OVER DUMBBELL
•Lateral to the DB, and looking for the two foot take off up and over
•Great chance today to dial in your pacing on the movement.. one steady methodical pace
SINGLE DB HANG CJ
•Change hands every 5 reps
RX Dumbbell – 50/35
