8/30/19

8/30/19

CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean

Every 1:30 x 7 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

All three reps of the complex complete without letting go of the bar

The power clean and squat clean come from the ground, while the hang squat clean starts above the knee

Based off of your 1RM Squat Clean:

Set 1: 60%

Set 2: 65%

Set 3: 70%

Sets 4-7: Build to a Heavy Complex

Metcon

Metcon (Time)

3 Rounds:

400m Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

ADV RX (135/95)

RX (115/80)

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