1/17/20

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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!

View Public Whiteboard

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

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