CrossFit Allegiance – CrossFit
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
