CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

• First week of our new stamina squats

• Previously we completed 3 Front Squats + 6 Back Squats

• Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats

• As a reminder, the weight is the same for Front Squat and the Back Squat

• On the first minute, complete 2 Front Squats

• Rest until the top of the minute and then perform 4 Back Squats

• Repeat for a total of 6 rounds

Metcon

Metcon (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 OHS (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)

As always please do Cleans in place of snatches or very light weight with proper form.

Optional Extra Strength Work

Snatch

On the Minute x 5:

3-Position Snatch

3 Overhead Squats

Keep the weights on the light-moderate side to work on snatch mechanics

Part 1:

• Build between 35-45% of 1RM Snatch

• Complete all 6 reps without dropping the bar

Part 2:

• Build between 55-65% of 1RM Snatch

• You may drop the barbell before completing the squat snatch if needed