CrossFit Allegiance – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Barbell warmup

STRICT PRESS FROM JERK RECEIVING POSITION

For Quality: (light weight)

3 Sets of 5

-then-

For Quality:

3 Sets of 3

*Pause For 2 Seconds in Dip & Catch

Weightlifting

Push Jerk

Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 KBS (24/16kg)

14 KB Reverse Lunges (24/16kg)

7 Push Jerks (165/115)

The kettlebell is held in a goblet position for the reverse lunges 7 per leg.

RX (135/95) Push Jerk

KB 24/16kg