6/3/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

On the 2:00 x 6

0:00 3 reps 79%

2:00 1 rep 89%

4:00 3 reps 82%

6:00 1 rep 92%

8:00 3 reps 85%

10:00 1 rep 95%

Week 3 Of back squat progression. Increasing weight by 2%

Metcon

Metcon (Weight)

“On the 2:00” x 7 Sets:

4 T2B

2 Bar Muscle-Ups

1 Hang Power Snatch

1 OHS

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Sets #5+6+7 – Build to a heavy complex

**The complex is Unbroken**

Score is total weight

For example:

55, 65, 75, 85, 95, 100, 105 lbs. score = 580 lbs.
Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the T2B is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.

Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet able to get one .

Following our gymnastics “buy-in”, we have our snatch complex.

We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.

Extra Gymnastics Work

Metcon (No Measure)

Not for Time:

27 GHD Sit-Ups, 25-50′ HS Walk

21 GHD Sit-Ups, 25-50′ HS Walk

15 GHD Sit-Ups, 25-50′ HS Walk

… Directly into:

10-8-6-4-2:

Strict C2B Pull-Ups

Strict Ring Dips

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