CrossFit Allegiance – CrossFit
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)
