CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
Tempo Deadlift
5 X 1
Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift
• Although there is only 1 rep per set, the tempo is designed to be very slow and controlled
• Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground
• The slow tempo helps you focus on good back positioning and keeping the bar close to the body
Metcon
Metcon (5 Rounds for reps)
ADV RX
5 Rounds of AMRAP 1:30:
25 DU
9 Deadlifts (225/155)
25 DU
Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds
RX
Max DB push press 50/35
