CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch
On the 2:00 x 7 Sets:
25′ Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch
Start at 70% estimated 1RM, steadily building to a heavy for the day.
If you are not handstand walking today, this is a prime opportunity to practice a drill. Below are some options you can practice for the front :45s of each window.
Handstand Hold (static hold)
Box Shoulder Taps
Handstand Weight Shifting
In place of the Ring MU do C2B or Pull-ups or RR
Metcon
Metcon (Time)
2 Rounds:
8 Snatches (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Snatches (135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Snatches (115/85)
8 Bar Facing Burpees
RX 135/95, 115/85, 95/65
