CrossFit Allegiance – CrossFit
Strength
Snatch
9 min EMOM of:
EMOM x 3 min
– 3 Hang Snatches, climbing
EMOM x 3
– 2 Hang Snatches, climbing
EMOM x 3 min
– 1 Hang Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.
Metcon (No Measure)
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds
You can do this in place of snatch or both for extra work after the WOD.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
RX
Power snatch 95/65
C2B
