CrossFit Allegiance – CrossFit
Weightlifting
Hang Power Clean
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55%
Sets #3+4+5 – 60%
Hang Clean Pull
Long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are looking to find our speed through the middle.
Hang Clean High Pull
This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high and outside, our aim here is to train our timing of the bend as well as the bar path. “Hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help find a better scarecrow position.
In terms of height, we are looking to bring the bar to about mid chest. Let the bar rise from the extension, and let gravity take it right back down to the hang (don’t fight the negative).
After these two movements, you can drop the bar if you feel it will benefit. To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.
Metcon
Metcon (3 Rounds for reps)
R1: AMRAP 4:00
27 Hang Cleans (95/65)
27 Lateral Burpees Over Bar
27/21 Calorie Row
Rest 4:00
R2: AMRAP 4:00
21 Hang Cleans (115/85)
21 Lateral Burpees Over Bar
21/15 Calorie Row
Rest 4:00
R3: AMRAP 4:00
15 Hang Cleans (135/95)
15 Lateral Burpees Over Bar
15/12 Calorie Row
