CrossFit Allegiance – CrossFit
Weightlifting
Clean DL + Clean Pull + Clean High Pull + Power Clean
5 Sets, resting 1:00 between:
1 Clean Deadlift
1 Clean Pull
1 Clean High Pull
2 Power Cleans
Set #1 – 50% of 1RM Power Clean
Set #2 – 55%
Sets #3+4+5 – 60%
Metcon (Weight)
OTM x 10:
20 DU
2 Power Cleans
-Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.
-TNG
RX if you can keep up with OTM x 10
Log your heaviest set of 2
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20:
20 DB Hang CJ (50/35)
30/24 Cal Bike
20 DB Box Step-Ups (24″/20″)
30/24 Cal Bike
20 GHD Sit-Ups
C&J 5 per arm
Split reps
