1/10/20

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CrossFit Allegiance – CrossFit

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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)

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