CrossFit Allegiance – CrossFit
Weightlifting
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
• 5 Seconds Down
• 2 Second Pause
• Aggressively Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
• Working on strength and positioning
• Work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)
• This is week 1 of 2 for this progression
• The goal is to stick to the tempo on each set.
• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating DB Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm DB Hang Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
Alternate every 5 reps on the C&J
