CrossFit Allegiance – CrossFit
Weightlifting
Power Clean (Set #1 – 60% Set #2 – 64% Sets #3+4+5 – 68% )
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
**Of your 1 RM Power Clean**
A complex of a clean pull followed by a power clean, first at the hang, and then from the ground. Purpose behind this type of complex is to focus on your extension through the ground before you bend your arms, we’re looking for our best power transfer from our posterior. Focus on finding that extension before confirming it with a full lift.
Hang Clean Pull and Clean Pull
In this movement, the arms stay long. As you move through this movement, visualize a full power clean. Visualize your full power moving into the bar… while you keep your arms extended. We’re simply just not “finishing” the lift here, allowing you to focus purely on the aggressiveness of your extension coupled with the bar path.
Weights are intended to stay on the moderate side so you can focus on the critical points listed.
Metcon
Nowhere Fast (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 T2B
Barbell – (155/105)
The workout starts with 5 T2B.
Extra Gymnastics Work
Metcon (No Measure)
ADV RX
Not for Time:
1:00 Bike + 60% Max RMU
1:00 Bike + 12 Strict Ring Dips
1:00 Bike + 50% Max RMU
1:00 Bike + 9 Strict Ring Dips
1:00 Bike + 40% Max RMU
1:00 Bike + 6 Strict Ring Dips
RX
1:00 Bike + 12 Strict Pull-Ups
1:00 Bike + 12 Strict Ring Dips
1:00 Bike + 9 Strict Pull-Ups
1:00 Bike + 9 Strict Ring Dips
1:00 Bike + 6 Strict Pull-Ups
1:00 Bike + 6 Strict Ring Dips
**Recovery, light pace on the bike.**
