2/21/20

2/21/20

CrossFit Allegiance – CrossFit

5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience.

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Weightlifting

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Entering week 3 of these Front Squat Waves

This week, we climb by 2% across all lifts over last week

The percentages will stay at 77% for each set of 3

The percentages will climb by 3% on each set of 1 (82-88%)

We’ll finish out the session with a 12-rep drop set at 62%

Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

Metcon

Wise Men or Wise Men Jr. (3 Rounds for reps)

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (175/115)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man ( (195/135)

ADV RX As written

RX R1 (95/65) R2 (115/85) R3 (135/95)

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

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