CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
5 X 1
•Tempo: 5 Seconds Down, Stand Fast
•After Each Set: 3-5 Bar Muscle-ups
•slower tempo on the way down allows us to build better balance, strength, and overall awareness in the movement
•reps should be pretty challenging, but weights that allow you to stick to the tempos
• Start around 60-65% of your 1RM Overhead Squat and build every set
**off the rack
**front squat in place of OHS
* C2B or pull-ups or dips in place of BMU. Choose a number you can get unbroken but no more than 5
Metcon
Metcon (Time)
3 Rounds:
25 OHS(95/65)
10 C2B
25/18 Calorie Row
10 Burpee Box Jump Overs (24/20)
RX
OHS (75/55)
Pull-ups
Goal is 16-24 minutes
OVERHEAD SQUATS
• Choose a load that you could complete the 25 reps in 1-3 sets
C2B/Pull-ups/RR
• Choose a variation that enables to you to complete at least 3-5 reps at a time
STRATEGY
OHS or FS
• Shoot for 1-3 sets per round
