0

8/19/17

CrossFit Allegiance – CrossFit

This weekend we have some brave ladies competing. It’s fun to go and support them and appreciated. Amy is competing tomorrow at 9:45 10:40 and 12:45 at CrossFit North Lake in The Goddess Games . Also on Sunday we have two teams competing Hillary & Jenn T and Stacey & Shannon 9:30 10:30 1:20. The address is
CrossFit Northlake, 8721 Sidney Cir #500, Charlotte, NC 28269

View Public Whiteboard

Metcon

Metcon (3 Rounds for reps)

Partner WOD

0-10min

1 mile Run together

Time remaining

ADV RX Max rope climbs

RX Max C2B

Rest 10:00 – 13:00

13:00 – 20:00

800 Meter Run together

Time remaining Max KBS

ADV RX 32/24kg

RX 24/16kg

Rest 20:00 – 23:00

23:00 – 27:00

400 Meter Run together

Time remaining Max Thrusters ADV RX (95/65)

RX (75/55)

Please don’t drop the 15 from above your head.

0

8/15/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

EMOMx6

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

ADV RX as written

RX 135/95

Metcon

Metcon (4 Rounds for reps)

AMRAPx 3min

21/18 Calorie Row

21 Erg Burpees

Max Thrusters (75/55)

Rest 3 min

AMRAPx 3

18/15 Calorie Row

18 Erg Burpees

Max Thrusters (95/65)

Rest 3 min

AMRAPx 3

15/12 Calorie Row

15 Erg Burpees

Max Thrusters (115/80)

Rest 3 min

AMRAPx 3

12 /9 Calorie Row

12 Erg Burpees

Max Thrusters (135/95)


Future CrossFitters

0

8/10/17


CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD:

60-40-30-20

KBS (32/24kg)

Burpees

400 Meter Run

ADV RX as Written

RX 24/16kg

**Split reps however needed and run together

Mobility

Metcon (No Measure)

2 min Frog stretch

2 min ankle stretch

2 min 90/90 stretch

2 min Chest Smash with ball

2 min Lat Smash with Roller

0

8/9/17

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Push Press (5×4 80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 7 min

Power Snatch (115/80)

EMOM: 7 Wall Balls (30/20)

score is # of Snatches

ADV RX as written

RX 20/14 WB

***Start with WB***

Optional Extra Strength Work

Power Clean (80% 5×4)

Push Jerk (80% 5×3)