1/7/20

 In Uncategorized


CrossFit Allegiance – CrossFit

View Public Whiteboard

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

Recent Posts