CrossFit Allegiance – CrossFit
CFA sweatshirt and Crops are here. You can do $50 Venmo or Cash or we can charge your WODify account. No IOU’s 🙂
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)
