CrossFit Allegiance – CrossFit
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)
