9/3/19

 In Uncategorized

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Snatch Pull (3×3 climbing (form work))

3 Sets of 3

Set 1: 60%

Set 2: 65%

Set 3: 70%

*work off of 1RM Snatch

*set up blocks or plates to start with the barbell at your mid knee.

Snatch High Pull

3 Sets of 3

All Sets: 65% 1RM snatch

*off of blocks or plates at mid knee.

Power Snatch

2 Reps On the Minute x 8 Minutes

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Sets 6-8: 65%

*off blocks or plates with barbell knee level

* work off of 1 RM power snatch.

*Loads should be light!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

20 DB Snatches (35/20)

15/12 Cal Bike or Row

20 Single DB Box Step-Ups (24/20)

12 C2B

DB snatch is alternating

Box step up hold the DB anywhere you want.

Recent Posts