1/31/20

1/31/20

CrossFit Allegiance – CrossFit

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Weightlifting

Snatch Balance

On the 1:30 x 4 Sets:

1 Snatch Balance

1 Pausing Overhead Squat

Scaling:

1 Tall Clean

1 squat clean pause at the bottom of squat

The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which primes us for the heavier loads in the following complex

The bar comes from the rack and the two reps are meant to be completed without dropping

Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch

3 second pause at the bottom

Squat Snatch

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Scaling:

1 Hang Power Clean

1 Fromt Squat

1 Hang Squat Clean

Set 1: 50% of 1RM Snatch

Set 2: 54%

Set 3: 58%

Set 4 – 62%

Sets 5-7: 65-70%

Note: If you do cleans do not log the weight in under snatches.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 DU

20 T2B

10 Hang Squat Snatches (135/95)

RX 115/85

Scaling snatches with Hang Squat Clean

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