3/14/16

3/14/16

CrossFit Allegiance – CrossFit

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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

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