7/19/19

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CrossFit Allegiance – CrossFit

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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

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