9/9/19
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat 3 Sets of 1 Sets: 50-55-60% Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom • These percentages are based off 1RM OHS • All reps are taken from the rack • Rest as needed between sets If unable to OHS then …
