2/17/20

2/17/20

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 77%

Set #2 (On the 2:00)- 7 Reps @ 84%

Set #3 (On the 4:00) – 5 Reps @ 91%

Set #4 (On the 6:00) – 3 Reps @ 96%

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 @ 105-106%

Set #8 (On the 11:00) – 1 Rep @ 105-106%

Set #9 (On the 12:00) – 1 Rep @ 105-106%

Set #10 (On the 13:00) – 1 Rep @ 105-106%

Set #11 (On the 14:00) – 1 Rep @ 105-106%

Sets 1-4 completed “On the 2:00”

Sets 5-11 completed “On the 1:00”

Percentages Based on 5RM Back Squat

Today marks the 3rd iteration of these Back Squat Waves

Build upon last week’s five heavy singles at 104%

Increase loading by feel

The listed percentages are based on your recently established 5RM Back Squat

Metcon

Metcon (Time)

2 Rounds:

20 T2B

20 Wallballs (20/14#)

Directly Into…

2 Rounds:

20 S2OH (115/85)

20 Deadlifts (115/85)

RX 95/65

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