10/8/18

10/8/18

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (5×2 across)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

1 T2B

1 HSPU

2T2B

2 HSPU

3 T2B

3 HSPU



Continue to Climb by 1 Rep Each

Fitness

Sit-ups or Knee ups

Push-press 75/55

Optional Extra Strength Work

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

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