CrossFit Allegiance – CrossFit
It’s not what you look at that matters, it’s what you see.
-Henry David Thoreau
Weightlifting
Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.
Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between
Metcon
Metcon (Time)
Partner
2 Rounds For Time:
800 Meter Row
40 Hand Release Push-ups
40 KBs (24/16)
40 Sit-ups
40 Deadlifts (75/55)
40 Air Squats
