CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
2 cleans + 1 Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
1 clean & Jerk
85%/1
90%1
95%/1
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9…
3 c &J and 3 OBB is 1 round
6/6 is 2 Rounds
9/9 is 3 Rounds
ADV Rx 155/105
RX 135/95
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
ADV RX
5×12 Unbroken Kipping HSPU
Rest as needed
RX
5×6 Unbroken Kipping HSPU
Rest as needed