CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
On the 2:00 x 5 Sets:
One – 3 sec Pause in 3 positions + One – 3 position with no pausing
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
Note:
This power snatch complex includes 2 reps: 1 with three pauses in three positions and 1 with no pauses in 3 positions
These pauses help you dial in the technique “checkpoints” of the power snatch
On the first rep, pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar in the Front Rack)
On the second rep, power snatch the weight without pausing at any of those 3 positions
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Complete these sets between 57-63% of your 1RM Power snatch
Metcon
Metcon (3 Rounds for time)
Partner WOD
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
24 Snatches (95/65)
Rest 4 Minutes
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
16 Snatches (115/85)
Rest 4 Minutes
2 Rounds (4 min Time Cap)
18/12 Cal Bike or row
8 Snatches (135/95)
RX Snatch (75/55), (95/65), (115/85)
**If you don’t finish your rounds each rep counts as 1 second to your time.
**If you row it is 24/18 Cal row
