CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
Metcon
Metcon (Time)
ADV RX
3 Rounds:
400m Run
12 DB Snatches (70/50)
21 Single DB Squats (70/50)
*DB Squats: You have the option to rack the DB on your shoulder, behind the head, or hold it in the goblet position.
RX 50/35#
Optional Extra Strength Work
Power Snatch
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch
Working on dialing in the receiving position of the snatch in this 2-movement complex
On both reps, pause for 3 seconds in the receiving position of the snatch before standing
Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets
This complex is meant to be completed without dropping the barbell
The Power Snatch starts from the floor
The Low-Hang Power Snatch starts from just below the knee.
FOCUS on feel a solid receiving position during the pauses, check-in that you have:
Heels on the ground
Feet at Shoulder Width
Elbows locked out
