2/24/20

2/24/20

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

4th week of Back Squat waves

Increasing loads from last week, while maintaining the same exact rep scheme

Sets 1-4 are completed on the 2:00

Sets 5-11 are completed on the 1:00

On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week went

Metcon

Metcon (Time)

3 Rounds:

9 T2B

7 Lateral Barbell Burpees

5 Hang Squat Cleans (135/95)

30/21 Calorie Row

3 Rounds:

9 T2B

7 Lateral Barbell Burpees

5 Hang Squat Cleans (165/115)

30/21 Calorie Row

3 Rounds:

9 T2B

7 Lateral Barbell Burpees

5 Hang Squat Cleans (185/135)

ADV RX as written

RX 95/65, 135/95, 155/105

Scaled 75/55, 95/65, 135/95

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