11/20/19

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CrossFit Allegiance – CrossFit

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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)

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