CrossFit Allegiance – CrossFit
Weightlifting
Clean Pull (3×3 climbing)
3 Sets of 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
*work off of blocks or plates with barbell knee level like yesterday.
work off of your 1RM clean (power or squat, whichever is heavier).
Clean High-Pull (3×3 across)
3 Sets of 3
All Sets: 65%
*off blocks as well, mid knee
*not intended to be heavy.
*1RM Clean
Power Clean
2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
*off the box, working off of 1 RM power clean
Metcon
Fish Out of Water (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
ADV RX 155/105
RX 135/95
