CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Clean & Jerk Complex (5 Sets: Hang Squat Clean Push Jerk Hang Squat Clean Split Jerk) (5 sets climbing)

Hang Squat Clean

Push Jerk

Hang Squat Clean

Split Jerk
Set 1: Minute 0

Set 2: Minute 3

Set 3: Minute 6

Set 4: Minute 9

Set 5: Minute 12

Gymnastics

Gymnastics Conditioning (AMRAP – Reps)

Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders

Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders

Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders

Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders

Rest as Needed Between Rounds

RX Bar MU

Metcon

Belly Flop (Time)

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)