8/12/19

8/12/19

CrossFit Allegiance – CrossFit

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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

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