10/14/19

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CrossFit Allegiance – CrossFit

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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

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