CrossFit Allegiance – CrossFit

Happy Birthday Maddy!

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Weightlifting

Snatch (0-8 min Work up to heavy single)

Snatch Grip Deadlift (80% of max snatch 5×5*3sec pause in power position)

Power Position is when torso is erect, knees slightly bent, feet flat. Good article about the power position.

http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 15

100 Double Unders

50/36 Calorie Row

30 Dumbbell Hang Squat Cleans (50/35)

Scaled DBHSC (35/20)