2/7/20

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CrossFit Allegiance – CrossFit

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Weightlifting

0:00 -7:00

Front Squat

Front Squats (On the 0:00…)

On the Minute x 7:

2 Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM

Sets 5-7: 60% 1RM

0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00

Front Squat Complex

On the 9:00

1 One and One Quarter + 1 Front Squat

Front Squat Complex (On the 9:00…)

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM

Sets 3-5: 60% 1RM
9:00, 11:00, 13:00, 15:00, 17:00

Video below of what a One and One Quarter Front Squat looks like

https://youtu.be/2Rlb3e8ekqw

Metcon

Metcon (Time)

ADV RX

For Time:

5 Rounds of “Nate”

100 DU

4 Rounds of “Nate”

100 DU

3 Rounds of “Nate”

100 DU

2 Rounds of “Nate”

100 DU

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Strict Handstand Push-ups

8 Kettlebell Swings (32/24kg)

RX

For Time:

5 Rounds of “Nate JR”

50 DU

4 Rounds of “Nate JR”

50 DU

3 Rounds of “Nate JR”

50 DU

2 Rounds of “Nate JR”

50 DU

1 Round of “Nate JR”

1 Round of “Nate JR”:

2 C2B

4 Kipping HSPU

8 KBS 24/16kg

Substitute

C2B with PU or RR

HSPU DB Press

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