CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
The low hang power snatch is one inch below the knee
For this complex, hold onto the bar until the low hang power snatch is completed
Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00
These sets are also based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Sets #3-7 (5 Sets): Build to a Heavy set
Metcon
Metcon (Time)
10 Rounds of “”C2B Cindy””
50/35 Calorie Row
30 Power Snatches (135/95)
Cindy
5 C2B
10 Push-ups
15 Air Squats
RX
Pull-ups
Snatch 115/80
