CrossFit Allegiance – CrossFit
Weightlifting
Snatch (EMOMx8min)
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR
Halting Snatch Grip Deadlift (5×1)
5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for 5 seconds before standing the weight all the way up.
Metcon
Metcon (Time)
2 RFT:
10 HSPU
20 KB Snatch 24/16kg
30 GHDSU
