CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position
Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.
Metcon
Fight Club (3 Rounds for reps)
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
