12/23/19

12/23/19

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.

View Public Whiteboard

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

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