CrossFit Allegiance – CrossFit
The golf teams have been made. Please let Eric or Jill know ASAP if anything has changed and if you are not playing.
Weightlifting
1 Clean Pull 1 Power Clean 1 Low Hang Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Power Clean
Sets 4-6: Build to a Heavy Compex
This 3-movement complex is intended to be one giant set, completed without dropping the bar
The first three sets are at a percentage of your 1RM Power Clean (60-63-66%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
Metcon
Metcon (3 Rounds for reps)
3 Rounds
AMRAP 4:
15 Burpee Box Jumps (24″/20″)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
