9/23/19

9/23/19

CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch

Every 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Set 1: 60%

Set 2: 65%

Sets 3-5: Build to a Heavy Complex

Hold onto the barbell for all 6 reps before dropping

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

Complete the 6 reps and then rest until the beginning of the next set

Percentages are based off your 1RM Power Snatch

Alternate complex

1 Hang Power Clean

2 Power Clean

3 Front Squats

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell – ADV RX 115/85

RX 95/65

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