CrossFit Allegiance – CrossFit
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.