CrossFit Allegiance – CrossFit
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
