CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom
Set 1: 50% of 1RM OHS
Set 2: 55%
Set 3: 60%
Sets 4-5: Build to a Heavy
*Off the rack
*Work on OHS strength and positioning by pausing for a full 10 seconds in the bottom of each rep
*The goal here is to stay fully active and braced as you support the weight overhead
*Build in percentages (50-60%) for the first three sets and then build to a heavy single
*Sticking with the 10 second pause is more important than the weight on the barbell
*If unable to OHS then Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 OHS (95/65)
30 DU
15 Deadlifts (95/65)
30 DU
RX (75/55)
