3/6/20

3/6/20

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

7 Sets of 1:

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

NOTES:

This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

The 5 pauses take place for 2 seconds each at the following locations:

Quarter Squat

Parallel

Below Parallel

Parallel

Quarter Squat

These percentages are based on your 1RM Front Squat

Metcon

Metcon (Time)

5 Rounds:

21/15 Cal Bike

15 Burpee Box Jumps (24″/20″)

100m Run

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