9/4/19

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CrossFit Allegiance – CrossFit

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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

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