CrossFit Allegiance – CrossFit

We will have our 2nd final CrossFit camp July 22nd – July 24th Monday Tuesday and Wednesday from 9am – 12pm. You can call ahead to sign up or email [email protected] or come in July 22nd morning at 9am to sign up.

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Squat Snatch

On the 2:00 x 5 Sets:

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knee-level)

1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 – 60% of 1RM Squat Snatch

Set #2 – 65%

Sets #3+4+5 – 70%

The purpose behind the pause is to build positioning and stability in the catch. Focus on positioning, speed (and consistency) to the catch position. Pausing here gives a chance to dive into this position with focus.


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#