1/6/20

1/6/20

CrossFit Allegiance – CrossFit

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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

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