CrossFit Allegiance – CrossFit
Weightlifting
Weightlifting
Power Clean (Climbing)
Min 0-2
10 Power Cleans
Min 2 – 4
8 Power Cleans
Min 4 – 6
6 Power Ceans
Min 6 – 8
4 Power Cleans
Min 8 – 10
2 Power Cleans
It doesn’t have to be touch and go. Add weight each round.
Front Squat
At the 10:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
3 Seconds to Bottom
2 Second Pause in Bottom
Split Jerk Complex 2 Pausing Split Jerks + 1 Regular Split Jerk
At the 16….. 2 Pausing Split Jerks
1 Regular Split Jerk
On the 2:00 x 3 Complexes
Pausing Split Jerk:
https://youtu.be/wIv9MonbjNI
Metcon
Metcon (Time)
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Cleans
6 Push Jerks
ADV RX – 135/95
RX – 115/80
Score is slowest round. If you don’t finish every rep missed counts as a second.
