CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 3 5:00 at each station: **Prowler Push ( 90/45) down and back on the turf is 2 reps **GHDSU **Slamball toss (30/20) standing at the rack heave the slamball up and over the top of the rack for it to land …
CrossFit Allegiance – CrossFit Happy Birthday, Josh Roberts! View Public Whiteboard Weightlifting Power Clean 70% 3×5 75% 2×3 Metcon Metcon (3 Rounds for reps) AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5 minutes AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5 minutes AMRAP 5 20/15 Calorie Row AMRAP Macho …
CrossFit Allegiance – CrossFit Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions. View Public Whiteboard Weightlifting Metcon (Time) 21 Strict Press 75/55 rest 1 min 18 Strict Press 95/65 rest :45 15 Strict Press 115/75 rest :30 12 …
CrossFit Allegiance – CrossFit Happy Birthday Maddy! View Public Whiteboard Weightlifting Snatch (0-8 min Work up to heavy single) Snatch Grip Deadlift (80% of max snatch 5×5*3sec pause in power position) Power Position is when torso is erect, knees slightly bent, feet flat. Good article about the power position. http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/ Metcon Metcon (AMRAP – Rounds …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 600 Meter Run 100 Power Snatches (75/55) 30 HSPU 600 Meter Run 75 Power Snatches (95/65) 45 HSPU 600 Meter Run 50 Power Snatches (115/80) 60 HSPU 600 Meter Run ADV RX as written RX push-press your snatch weight but your # …
CrossFit Allegiance – CrossFit Happy Birthday Adrianne! View Public Whiteboard Weightlifting Clean and Jerk (5×1) 60% 1×2 65% 1×2 70% 1×2 75% 5×1 Metcon Metcon (Time) 3 RFT: 10 C2B 10 Front Squats (165/110) 10 Burpees ADV RX as written RX 135/95
CrossFit Allegiance – CrossFit Happy Birthday Jennifer T! View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds: 100/70 Calorie Row 200 Double Unders 100 Meter Farmers Carry (32/24kg) Split reps both partners Farmers Carry for 100m Mobility Metcon (No Measure) 2 Rounds is 1 min frog stretch 1 min glute stretch 1 min rollout
CrossFit Allegiance – CrossFit Happy Birthday Karina! Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105) ADV RX as written RX 135/95You can do 2 Power cleans + 1 squat clean + 2 Front Squats + 1 Thruster jerk + 2 Push Jerks Metcon Metcon (3 Rounds for …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Snatch (3×3 70%) Overhead Squat (3×3 70%) Metcon (Time) For Time: 21-15-9 SDLHP (95/65) Push Press (95/65) Lateral Burpees Over the Bar
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