CrossFit Allegiance – CrossFit
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
