CrossFit Allegiance – CrossFit
Early bird special price for Battle Of The Lake ends January 11th. Link to sign up is below.
http://www.unbrokenseries.com/battle-lake
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
This is the first of 3 weeks of a incremental build in percentages on front squats waves
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Percentages are based off your 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (405/285)
10 T2B
15 Bar Facing Burpees
RX
(315/225)
Fitness
(225/155)
