CrossFit Allegiance – Regional Athletes
JUST a REMINDER:
(75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of 2 clean & jerks at 60%.
When the program calls for something like clean & jerk 60%/(3+1), that means you should do the following: clean, clean, then clean & jerk. (2+1) would be clean, clean & jerk.
Weightlifting
1. Snatch
65%/2
70%/2
(75%/2)3
(80%/1)4
2. Clean & Jerk
65%/2
70%/2
(75%/2)3
(80%/1)4
3. Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2
