CrossFit Allegiance – CrossFit

View Public Whiteboard

Skill

1: Metcon (No Measure)

5×1 – Seated Box Jump

2: Metcon (Weight)

5×1

Clean High Pull + Tall Clean.
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

Weightlifting

3: Squat Clean (EMOMx15, 3 Rounds:)

EMOMx15, 3 Rounds:

Min 1 – 1 Squat Clean, 70%

Min 2 – 1 Squat Clean, 75%

Min 3 – 1 Squat Clean, 80%

Min 4 – 1 Squat Clean, 85%

Min 5 – 1 Squat Clean, 90%

Metcon

4: Sugar Daddy (Time)

21-15-9 Dead Lifts, 225/155

400m Run after each round