2/12/20

2/12/20

CrossFit Allegiance – CrossFit

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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

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