CrossFit Allegiance – CrossFit
One of our members can’t find their keys since attending class this past Saturday. We have already searched the entire gym. Can everyone please look in their bags and let us know if they find…….Ford F150 key fob with about 15 individual keys on it. Thank you
Weightlifting
Back Squat
5 Sets of:
1 Tempo Back Squat
2 Back Squats
Tempo:
• 5 Seconds Down
• 1 Second Pause
• Regular Stand
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
•3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed
•This tempo helps us focus on positioning, improve body awareness, and build strength
•These percentages are based off your 1RM Back Squat
Metcon
Fight Flight (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
RX 75/55
