9/9/19

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CrossFit Allegiance – CrossFit

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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

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