8/14/19

8/14/19

CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (5 Rounds for time)

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

For Example: if your 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255

Use one barbell and change weights after you finish the prescribed reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 DU

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

ADV RX Barbell – 175/125

RX 155/105

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