CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 10 Reps @ 72% 8 Reps @ 77% 6 Reps @ 81% 4 Reps @ 85% 2 Reps @ 90% Rest 2:00 between sets. Spin Doctor (AMRAP – Rounds and Reps) AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 For Time: Adv RX 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (75/55) 100 Thrusters (75/55) 100 Chest to Bar Pull-ups 100 Thrusters (75/55) 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/75 Calorie Row RX Teams of 3 …
CrossFit Allegiance – CrossFit It’s not what you look at that matters, it’s what you see. -Henry David Thoreau View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Repeat from last week. …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) ADV RX as Written RX 135/95 Fitness 95/65
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Ring of Fire (AMRAP – Reps) AMRAP 9: 1 Ring Muscle-up 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatches (135/95) 3 Ring Muscle-ups 3 Squat Snatches (135/95) Up by (1) rep each round RX AMRAP 9: 1 C2B 1 Snatch (95/65) 2 C2B 2 Snatches …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat (On the Minute x 10 get 1) 5 seconds to bottom, followed by a 1 second pause at the bottom Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU/DU (12 Rounds for reps) Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 DU Even Minutes – Max Strict Handstand Push-ups ADV RX as written RX Kipping HSPU Fitness DB Press 50/35 Will be repeating same benchmark next week. Modify Double Unders to …
CrossFit Allegiance – CrossFit Happy Birthday Lilly, Jackie and Eli!!! FYI Cambell is going at 4pm today. View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Run 30 Clean and Jerks (115/80) 30 T2B 400m Run 30 Snatches (95/65) 30 sit-ups 200m Run 30 Thrusters (75/55) 30 C2B Run together and split reps
CrossFit Allegiance – CrossFit Happy Birthday Amanda V! Today I will do what others won’t so tomorrow I can do what others can’t. -Jerry Rice View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean …
CrossFit Allegiance – CrossFit Happy Birthday, Catie! View Public Whiteboard Weightlifting Deadlift (1×2) Build to a Heavy Set of 2 Followed By… Deadlift (3 x 7 @ 80% of the above load.) Metcon Belt Buckle (Time) For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Barbell-Facing Burpees ADV RX as written RX 185/125
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