CrossFit Allegiance – CrossFit
Weightlifting
Hang Power Snatch (Every 1:30 x 7:)
1 Snatch Pull 1 Low Hang Power Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy rep.
Snatch Pull – Arms stay long and loose. Finish with a big shrug at the top, but don’t actively bend the elbows. Focus on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as you are lowering to a near floor position, but forced to control the descent as well as start from a challenging position.
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
12/9 Cal Row
9 Barbell-Facing Burpees
6 Power Snatches
ADV RX – 135/95
RX – 115/85
Score is slowest round
