CrossFit Allegiance – CrossFit
Weightlifting
Snatch Primer
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
Complex of (6) repetitions.
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is on the lighter side, so that we can work on our cycling positions and speed on the bar. Move well so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if you must drop, do it after the three power reps.
Metcon
Metcon (Time)
Team of 4:
5 Rounds
9 Box Jump (30″/24″)
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
DB – 50’s/35’s
Next person goes when the person before them gets on the bike.
