CrossFit Allegiance – CrossFit
Tip # 15 Use Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on the planet.
It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes
Weightlifting
Back Squat
6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%
Metcon
Double Down (Time)
3 Rounds:
9 Deadlifts (225/155)
12 Kipping HSPU
21 OHS (95/65)
RX OHS (65/45)
Optional Extra Strength Work
Squat Snatch
On the Minute x 12
Minutes 1+2+3:
Power Snatch
Overhead Squat
Snatch Balance
Hang Squat Snatch
*55-60% for all three complexes.
Minute 4 – Rest
Minute 5 – 1 Squat Snatch @ 70%
Minute 6 – 1 Squat Snatch @ 73%
Minute 7 – 1 Squat Snatch @ 76%
Minute 8 – Rest
Minute 9 – 1 Squat Snatch @ 73%
Minute 10 – 1 Squat Snatch @ 76%
Minute 11 – 1 Squat Snatch @ 79%
Minute 12 – Rest
Minutes 13-20 – Build to a heavy single
April Abs
Metcon (No Measure)
4 Rounds
10 Hallow rocks
10 High boat low boat
10 Sit-ups
