CrossFit Allegiance – CrossFit
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
