CrossFit Allegiance – CrossFit
Please make note of the following changes to the class schedule for the holidays.
Monday, December 23rd: regularly scheduled classes
Tuesday, December 24th: 8:30, 9:00, 9:30 am class only
Wednesday December 25th: Closed for Christmas
Thursday December 26th: 5:30am, 9:30am, 4:00pm-6pm Open Gym
Friday, December 27: regularly scheduled classes
Tuesday, December 31st: 8:30am, 9:30am and 12pm
Wednesday, January 1st: closed for New Years Day
NOTE: Please sign up for Holiday class times 24 hours ahead of time.
Weightlifting
Back Squat
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
This is the 4th out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat
Metcon
Metcon (Time)
Team of 3
Cash In: 210/150 Cal Bike
-then-
5 Rounds:
20 DB Push Press (50/35)
60/42 Cal Row
