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4/21/17

CrossFit Allegiance – CrossFit

Happy Birthday Eli and Lily S!

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Weightlifting

Front Squat (60% 1×5 65% 1×5 70% 1×5 75% 3×5)

Metcon

Metcon (Time)

4 Rounds:

200m Run

18 Thrusters (65/45)

15 Pull-ups
Or do this WOD to help Jill and Alyson out with the masters qualifier. 😊

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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4/20/16

CrossFit Allegiance – CrossFit

Happy Birthday Catie H!

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Warm-up

Metcon (2 Rounds for reps)

Tabata

Hollow Rock

Tabata

sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50m Prowler Push (90/45#)

50m Farmers Carry 24/16kg

200m Run

*split the teams evenly but ideally into teams of 4. Each athlete completes a full round and switches once they finish the run.

Each Station is worth 1 Rep at the end of the WOD if you make it more than halfway the rep will count.

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4/18/17


CrossFit Allegiance – CrossFit

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Metcon

Partner rowboat (Time)

Partner WOD

3RFT:

500m Row

400m Run

Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

Metcon

Metcon (10 Rounds for reps)

EMOMx10:

Odd: 7 T2B + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 T2B

ADV RX as written

RX sets of 5 or better 95/65

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No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!

CrossFit Allegiance – CrossFit

Yes we have class this saturday.😊 Also CFK is only at 9:30 am all week no 4pm.

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Weightlifting

Clean and Jerk (60% 2+1 70% 2+1 x 3, 75% 2+1×2)

60%2 cleans +1 Jerk

70% 2 cleans +1 Jerk x3

75% 2cleans +1 Jerk x 2

Metcon

Metcon (Time)

10 RFT:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Partner “DT”

Partner A does one full round then switches. Each person will do a total of 5 rounds.

ADV RX as written

RX 135/95