2/10/20

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CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume. Aiming for five singles at 104%.

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

*Percentages Based On 5RM Back Squat

Metcon

Metcon (Time)

For Time:

500/400m Row

48′ Handstand Walk

15 Front Squats (155/105)

48′ Handstand Walk

40/28 Cal Bike

48′ Handstand Walk

12 Front Squats (185/135)

48′ Handstand Walk

500/400m Row

48′ Handstand Walk

9 Front Squats (225/155)

RX Front Squat 135/95, 155/105, 185/135

Scaling options for HSW

20 Single arm DB Presses (10 pre arm)

3 Wall Walks

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