CrossFit Allegiance – CrossFit
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
