9/19/19

9/19/19

CrossFit Allegiance – CrossFit

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Weightlifting

1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk

6 Rounds:

1 Power Clean + 1 Push Jerk

1 Power Clean + 1 Split Jerk

Rest 2 Minute Between Sets

The sets on the barbell are based off your 1RM Clean and Jerk:

Sets 1+2: 70%

Sets 3+4: 75%

Sets 5+6: 80%

You can drop weight to reset after push jerk if needed

Metcon

Metcon (Time)

4 Rounds

20/14 Calorie Row

10 HSPU

Scaled

HSPU = DB Push Press

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