CrossFit Allegiance – CrossFit
Moving into the third week of the open team Blue has pulled in a total of 129 points and team Red has pulled in a total of 127 points. Both teams got a zero for attendance.
We had some awesome PR‘s this week. Blue this week you can thank Jim Tuttle and Jack Schneider for your Bonus points. Red you can thank Tyler Denis, Lauren Stump and Jennifer Eckard. Great job stepping out of your comfort zone!
Don’t forget week three coming up teams have the opportunity to gain some extra points if your team has the most people come to Friday night lights. Also there is a theme this week CRAZY SOCKS and if everybody participates in the theme on your team there’s additional points to be added.
Weightlifting
3- position Snatch
3-Position Power Snatch
5 Sets: of estimated 1RM Power Snatch
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Metcon
Metcon (4 Rounds for reps)
On the Minute x 16 (4 Rounds)
Min 1 – 7 T2B + 7 Hallow Rocks
Min 2 – 5 Snatches + 5 OHS
Min 3 – 5 Strict Pull-Ups + 10 Push-ups
Min 4 – Recovery Row or Bike
Barbell – 50-55% of your estimated 1RM Snatch.
