8/31/18

8/31/18

CrossFit Allegiance – CrossFit

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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

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