11/26/19

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CrossFit Allegiance – CrossFit

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Weightlifting



Power Clean

On the 2:00 x 5 Sets:

One – 3 sec Pause in 3 positions + One – 3 position with no pausing

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

Note:

This power clean complex includes 2 reps: 1 with three pauses in three positions and 1 with no pauses in 3 positions

These pauses help you dial in the technique “checkpoints” of the power clean

On the first rep, pause for 2 seconds at 3 different positions

Just Below the Knee

Jumping Position (The Pockets)

The Catch (With the Bar in the Front Rack)

On the second rep, power clean the weight without pausing at any of those positions

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

Complete these sets between 57-63% of your 1RM Power Clean

Metcon

Metcon (Time)

3 Rounds:

400m Run

10 Cleans (155/105)

500/400m Row

10 Push Jerks (155/105)

RX (135/95)

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