12/13/19

12/13/19

CrossFit Allegiance – CrossFit

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Weightlifting

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

Based off of your 1RM Front Squat

Metcon

Metcon (Time)

30-20-10:

Row Calories

20 Dumbbell Walking Lunge (One Arm Extended)

Directly Into…

5 Devil Presses (50’s/35’s)

10 Wallballs (30/20)

10 Devil Presses (50’s/35’s)

20 Wallballs (30/20)

15 Devil Presses (50’s/35’s)

30 Wallballs (30/20)

Lunges:

—One DB will rest in the front rack, while the other is locked out overhead for the walking lunge

Switch arm position after 10

The back knee should touch the ground and the hips should fully extend at the top of each rep

RX 35/20, 20/14lb wallball

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