CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch (5×1 climbing)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy
This is for barbell cycling, grip, and stamina
• Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements
• While these complexes do not have to be completed unbroken, push for large sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm DB Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses (50/35)
20/15 Calorie Row
Push Press alternate every 5 reps
Goal is 3-4+ Rounds
