CrossFit Allegiance – CrossFit
Weightlifting
For those of you that do not want to Squat Snatch then do Front Squat. Choose one of the two not both
Squat Snatch (5×5 across)
On the Minute x 5:
5 “Touch and Go” Squat Snatches
This is a workout we will repeat, so start with a baseline today. Choice a weight, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
Front Squat (5×5 across)
On the Minute x 5:
5 Front Squats
This is a workout we will repeat, so let’s start with a baseline today. Choice the load, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
Metcon
Metcon (Time)
4 Rounds:
10 Power Snatch or Power Clean
200m run
Power Snatch 95/65
Power Clean 135/95
