12/30/19

12/30/19

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

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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

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