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