CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
On the 2:00 x 6
0:00 3 reps 79%
2:00 1 rep 89%
4:00 3 reps 82%
6:00 1 rep 92%
8:00 3 reps 85%
10:00 1 rep 95%
Week 3 Of back squat progression. Increasing weight by 2%
Metcon
Metcon (Weight)
“On the 2:00” x 7 Sets:
4 T2B
2 Bar Muscle-Ups
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Sets #5+6+7 – Build to a heavy complex
**The complex is Unbroken**
Score is total weight
For example:
55, 65, 75, 85, 95, 100, 105 lbs. score = 580 lbs.
Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the T2B is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.
Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet able to get one .
Following our gymnastics “buy-in”, we have our snatch complex.
We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.
Extra Gymnastics Work
Metcon (No Measure)
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict C2B Pull-Ups
Strict Ring Dips
