9/24/28

9/24/28

CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (10×3 across 5-10#’s heavier than last week. )

Metcon

Lucky 7’s (Time)

5 Rounds:

7 Bar Muscle-Ups

7 Dumbbell Clusters (50/35#’s)

RX C2B

Optional Extra Strength Work

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (72-75-78%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (82-84-86%)

Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

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