CrossFit Allegiance – CrossFit
Weightlifting
1: Metcon (Weight)
0-10 minutes each team member establishes a 3 rep touch and go clean max. Score is the total weight for the entire team. Example: Athlete A does 100lbs, B does 100lbs and C does 100lbs. Score is 300lbs.
Metcon
2: Metcon (Time)
Relay style, with each member completing their full workout before tagging the next:
(A) 9-6-3:
Kettlebell Deadlift 24/16kg, burpees
(B) 12-9-6:
Chest-Level Kettlebell Swings 24/16kg, burpees
(C) 15-12-9: Overhead Kettlebell Swings 24/16kg, burpees
Teams can choose which athlete does which workout, but each athlete must complete one of the three above. Athlete “A” starts the order and completes the full 9-6-3 before tagging Athete “B”. When Athete “B” completes their portion, they tag Athlete “C”. When Athlete “C” completes their final workout, that total time is the score for the event.
3: Metcon (AMRAP – Rounds and Reps)
Event 3
AMRAP x 15min:
15 T2B*
15 Wallballs* 20/14
15 Barbell Repetitions* 75/55
45 Cal Row*
Each team member completes repetitions at each station before the team advances.
*T2B
Athlete 1 – 15 T2B or 30 knee ups
Athlete 2 – 15 Knee ups
Athlete 3 – 15 Sit-ups
*Wallballs –
Athlete 1 – 15 Medball Front Squats
Athlete 2 – 15 Medball Thrusters
Athlete 3 – 15 Wallball Shots
*15 Barbell Repetitions
Athlete 1 – 15 Deadlifts (75/55#)
Athlete 2 – 15 Hang Cleans (75/55#)
Athlete 3 – 15 Hang Snatches (75/55#)
*Row
Athlete 1 – 15 Cal Row
Athlete 2 – 15 Cal Row
Athlete 3 – 15 Cal Row
