CrossFit Allegiance – CrossFit
We need more judges for BOTLIV Saturday February 22nd from 8am – 4pm. Half a Day or a Full day would be great. Please write your name on the Whiteboard by the Kettle bells. Thank you!
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
This is the 2nd week of a 3 week incremental build in percentages on front squats waves
3% across all lifts from last week
Percentages are based off your 1RM Front Squat
Metcon
Metcon (Time)
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps (24/20″)
50/35 Calorie Bike
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
800m Run
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
RX 75/55
Metcon (Time)
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps (24/20″)
50/35 Calorie Bike
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
800m Run
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
RX 75/55
