10/15/19

10/15/19

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

7 Sets of 3 Squats

Pause for 1 second at the bottom

Set #1 – 50% of 1RM Back Squat

Set #2 – 55%

Set #3 – 60%

Sets #4+5 – 65%

Sets #6+7 – 70%

Rest 1-2 minutes between sets.

Thruster

On the 2:00 x 5 Sets:

3 Thrusters

Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day

Metcon

Metcon (Time)

3 Rounds:

10 Thrusters

20 Deadlifts

100 DU

ADV RX 135/95

RX Barbell 95/65

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