CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
3 Sets of 1
Sets: 50-55-60%
Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
• These percentages are based off 1RM OHS
• All reps are taken from the rack
• Rest as needed between sets
If unable to OHS then Front Squat
Overhead Squat
3 Sets of 1
Sets: 65-70-75%
2 second pause at bottom
Metcon
Metcon (Time)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Cal Bike
Accessory Work
Metcon (No Measure)
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
