7/24/19

7/24/19

CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift (1×3, 1×6, 1×9, 1×12: TNG (60%))

After each set, 30% of Max Strict HSPU

resting just enough in order to get each set unbroken.

Complete both movements unbroken.

If you are not doing HSPU do regular pushups an estimated 30% of our max pushups is a great option for some of us today.

Beast Builder

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4%

Metcon

Metcon (Time)

4 Rounds:

200m Run

50 DU

10 Push Presses (115/85)

RX (95/65)

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