CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
All percentages are based off your 5-Rep Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows
Metcon
Metcon (2 Rounds for reps)
R1 AMRAP 5:
21-15-9:
OHS (115/85)
T2B
Rest 5 Minutes
R2 AMRAP 5:
15-12-9:
Thrusters (115/85)
C2B
RX
AMRAP 5:
21-15-9:
OHS (95/65)
T2B
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65)
Pull-ups
Scaling options
Front Squats for OHS
Sit-ups or Knee ups for T2B
RR for pull-ups
