0

4/23/18

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. Build to heavy single, not max, for the day.

Back Squat

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Rest 2 minutes between

Metcon

Metcon (Time)

Partner

2 Rounds For Time:

800 Meter Row

40 Hand Release Push-ups

40 KBs (24/16)

40 Sit-ups

40 Deadlifts (75/55)

40 Air Squats

0

4/25/18


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 number you can achieve in 50 Seconds or less.

Metcon

Metcon (Time)

1500 Meter Row

35 Burpees over Rower (Lateral)

50/35 Calorie Bike

35 Burpees over Rower (Lateral)

1500 Meter Row

Extra work if you want an after WOD

Metcon (No Measure)

1 Round, Not for Time:

35 GHD Sit-Ups

1 Minute L-Sit (Accumulated)

35 GHD Sit-Ups

0

4/24/18


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 (95/65)

3 C2B

3 Snatches (95/65)

Up by one rep each round
RX is not a squat snatch

Metcon

Metcon (AMRAP – Reps)

2 Rounds

Max Cal Bike Minutes 0:00 – 5:00

Max Cal Row Minutes 5:00 – 8:00

Max Sit-ups Minutes 8:00 – 10:00

0

4/16/18

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 and Jerk

Build to a heavy single for the day, but not a max.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Midline Accessory Work

Metcon (AMRAP – Reps)

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max T2B

T2B Window is from the 0:00-0:30

0

4/18/18


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 number you can achieve in 50 Seconds or less.

Weightlifting

Back Squat

10 Reps @ 70%

8 Reps @ 73%

6 Reps @ 77%

4 Reps @ 81%

2 Reps @ 86%

Rest 2:00 between sets.

Extra work if you want an after WOD

Metcon (7 Rounds for reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 15/12 Calorie Bike

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

0

4/17/18


CrossFit Allegiance – CrossFit

Happy Birthday Alyson D!

View Public Whiteboard

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

Metcon (No Measure)

3 Giant Sets:

10 Dumbbell Bench Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15#)

Rest 2:00