CrossFit Allegiance – CrossFit

Weightlifting

Power Snatch

3 Reps @ 50%

3 Reps @ 55%

2 Reps @ 60%

2 Reps @ 65%

1 Rep @ 70%

1 Rep @ 75%

5×1 to build to a heavy single

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Scaled option is 95/65 Or Grace

Optional Extra Strength Work

Back Squat

2 Rounds:

5 Reps @ 78%

3 Reps @ 82%

1 Rep @ 86%

Rest 2:00 between each set of squats

Extra Gymnastics Work

Metcon (3 Rounds for reps)

3 Rounds:

40% of Max Unbroken Muscle-ups

30% of Max Unbroken Muscle-ups

20% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.