CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
The two reps do not need to be completed ‘touch and go’
Percentages are based on your 1RM Power Clean
Metcon
Metcon (Time)
ADV RX
3 Rounds:
100 DU
20 Barbell Facing Burpees
10 Cleans
Round 1: 155/105
Round 2: 185/135
Round 3: 225/155
RX
3 Rounds
100 DU
20 Barbell Facing Burpees
10 Cleans
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
