CrossFit Allegiance – CrossFit
Metcon
Metcon (Weight)
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Set #1 – 55% of 1RM Clean and Jerk
Set #2 – 60%
Sets #3+4+5 – Build to a heavy set.
Inside this complex, the repetitions do *not* need to be unbroken. But the goal is to complete every round by the 1:00 minute mark. If you exceed 1:00 minute you are going to heavy. The goal and intention here is to cycle, not grind.
Metcon (Time)
Team of 3
4 Rounds:
36 C2B
36 Power Snatches
36 Thrusters
200m Run
Barbell Pounds – 75/55
