CrossFit Allegiance – CrossFit
Weightlifting
3- position Snatch
3 position snatch: ground-knees-below pockets
On the 2:00 x 6 sets
Set 1: 60% Of 1RM
Set 2: 64%
Set 3: 68%
Set 4: 60%
Set 5: 64%
Set 6: 68%
Two waives climbing by 4% each set. Aim to keep loads on the lighter side and work on form.
Metcon
Metcon (Time)
ADV RX
25-20-15-10-5:
Snatches (75/55)
After each round:
10 Barbell-Facing Burpees
10 T2B
RX
20-15-10-5
After each round:
10 BFB
10 T2B
