3/13/20

3/13/20

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

Metcon

Metcon (Time)

Every 10 Minutes x 2 Rounds:

1,000/800m Row

30 DB Snatches (50/35)

50 Wallballs (20/14)

In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

Your score today is the slower of the two rounds

Goal is to keep rounds between 6:30 – 8:30 to complete

To ensure you have some rest built in, scale it so your first round finishes at 9 minutes

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