CrossFit Allegiance – CrossFit
Please make sure you’re always signing up for class. It is very helpful for coaches and other members for many reasons. 5:30am and 6:30am people please make sure you sign up for class by 10:00 PM. Thank you!
Weightlifting
Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches
Set #1 – 70%x3
Set #2 – 72%x3
Set #3 – 74%x3
Set #4 – 76%x3
Set #5 – 78%x3
Set #6 – 80%x3
Metcon
Power Wheels (3 Rounds for reps)
AMRAP 3:
15/12 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches (135/95)
ADV RX as written
RX 75/55 95/65 115/75
Fitness 45/35 65/45 85/55