CrossFit Allegiance – CrossFit
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)