11/18/19

11/18/19

CrossFit Allegiance – CrossFit

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Weightlifting

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

Metcon

Randy Savage (Time)

ADV RX

5 Rounds:

3 Rounds of “Macho Man” (155/105)

5 T2B

4 C2B

3 Bar MU

RX

5 Rounds:

3 Rounds of “Macho Man” (115/85)

10 T2B

Notes:

1 Round Of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

**You must complete all 3 rounds on the barbell before moving on to the gymnastics movements

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