10/1/19

 In Uncategorized


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.

View Public Whiteboard

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

Recent Posts