CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk Complex (On the 1:30 x 7 Sets)

1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 70%

Metcon

Metcon (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

If anyone wants a pair of these wraps, let me know by Wednesday $20