3/9/20

3/9/20

CrossFit Allegiance – Regional Athletes

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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

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