CrossFit Allegiance – CrossFit
CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP
Weightlifting
Clean Complex (6 Sets)
1 Tempo Clean Pull
1 Clean Pull
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
1RM Squat Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Tempo Clean Pull
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700m Row
7 Squat Cleans (115/85)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 500m Row
5 Squat Cleans (135/95)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 300m Row
3 Squat Cleans (165/115)
25 DU
RX
R1 (95/65)
R2 (115/85)
R3 (135/95)
