8/15/16

8/15/16

CrossFit Allegiance – CrossFit

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Weightlifting

With a running clock…

(NOTE heavy not 1RM)

1. 5 minutes to work up to a heavy single Front Squat

2. 5 minutes to work up to a heavy single Muscle Snatch

3. 5 minutes to work up to a heavy single OHS

4. 5 minutes to work up to a heavy single Snatch Balance

5. 5 minutes to work up to a heavy single Squat Snatch

6. 5 minutes to work up to a heavy single Front Squat

Front Squat (1×1)

Muscle Snatch (1×1)

Overhead Squat (1×1)

Snatch Balance (1×1)

Squat Snatch (1×1)

Front Squat (1×1)

Metcon

Metcon (Time)

1 RFT

15 OHS, 95/65

15 C2B

15 Squat Snatches, 95/65

15 C2B

15 Front Squats, 95/65

15 C2B

15 Squat Cleans, 95/65

15 C2B

ADV RX 155/105

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