11/22/19

 In Uncategorized

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

• 5 Seconds Down

• 2 Second Pause

• Aggressively Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

• Working on strength and positioning

• Work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)

• This is week 1 of 2 for this progression

• The goal is to stick to the tempo on each set.

• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating DB Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm DB Hang Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

Alternate every 5 reps on the C&J

Recent Posts