CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume. Aiming for five singles at 104%.
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
*Percentages Based On 5RM Back Squat
Metcon
Metcon (Time)
For Time:
500/400m Row
48′ Handstand Walk
15 Front Squats (155/105)
48′ Handstand Walk
40/28 Cal Bike
48′ Handstand Walk
12 Front Squats (185/135)
48′ Handstand Walk
500/400m Row
48′ Handstand Walk
9 Front Squats (225/155)
RX Front Squat 135/95, 155/105, 185/135
Scaling options for HSW
20 Single arm DB Presses (10 pre arm)
3 Wall Walks
