7/20/18

7/20/18

CrossFit Allegiance – CrossFit

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Weightlifting

Work off of your Clean & Jerk max

Squat Clean

On the Minute x 12 (3 Rounds):

Minute 1: 3 Squat Cleans + 1 Jerk @ 70%

Minute 2: 2 Reps + 1 Jerk @ 75%

Minute 3: 1 Rep + 1 Jerk @ 80-86%

Minute 4: Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

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