CrossFit Allegiance – CrossFit

Happy Birthday Bruce Muir!

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Weightlifting

3- position Snatch (Warm -up Skill Work)

3-Position Power Snatch

5 Sets:

Set 1 – 50%

Set 2 – 53%

Set 3 – 56%

Set 4 – 59%

Set 5 – 62%

Power Snatch

On the Minute x 7 across…. 1 Heavy Power Snatch

Do not exceed 80%. Aiming to confirm technique from previous work.

Metcon

Metcon (Time)

3 Rounds For Time:

75 DU

50 Air Squats

15 Power Snatches (115/80)