CrossFit Allegiance – CrossFit
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
