7/26/19

7/26/19

CrossFit Allegiance – CrossFit

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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

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