CrossFit Allegiance – CrossFit

Tip # 22 Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.

This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet.

Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

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Back Squat

On the 1:30 x 6 Sets:

3 second Pause at Bottom

0:00 1×2 65%

1:30 1×2 65%

3:00 1×2 70%

4:30 1×2 70%

6:00 1×2 75%

7:30 1×2 75%


Metcon (Time)


Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly into…


Overhead Squats (95/65)

Bar-Facing Burpees

RX 75/55

ADV RX and RX are step ups or jumps

Optional Extra Strength Work


3 Sets, at a light load:

3 Snatch Grip Sotts Presses

3 Overhead Squats

Followed by…

5 Sets of 1 Snatch Complex

1 Pausing Snatch Grip Deadlift (2s just below knee)

1 Low-Hang Squat Snatch

1 Overhead Squat

Sotts Press Loads are in the range – 20-35% of our estimated 1RM Snatch.