8/23/19

8/23/19

CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

The low hang power snatch is one inch below the knee

For this complex, hold onto the bar until the low hang power snatch is completed

Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

These sets are also based off your 1RM Snatch:

Set #1: 65%

Set #2: 70%

Sets #3-7 (5 Sets): Build to a Heavy set

Metcon

Metcon (Time)

10 Rounds of “”C2B Cindy””

50/35 Calorie Row

30 Power Snatches (135/95)

Cindy

5 C2B

10 Push-ups

15 Air Squats

RX

Pull-ups

Snatch 115/80

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