CrossFit Allegiance – CrossFit
Halloween WOD’s were emailed out today. Please put your name on the board if you still need a team.
If you want to do the OPEN WOD you are welcome to do the workout anytime on Friday up until 4pm. CFA will be busy with Halloween WODs and team competition from 4pm on. We will continue with the OPEN on Saturday, Sunday and Monday.
Let us know if you have any questions.
Sports attire theme is next week. The final week of the OPEN.
Metcon
Metcon (5 Rounds for time)
ADV RX
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24″/20″)
12/9 Cal Bike OR 15/12 Cal Row
RX
On the 3:00 x 5 Rounds:
7 Burpee Box Jump Overs (24″/20″)
9/7 Cal Bike OR 12/9 Cal Row
**Step Overs are allowed**
The aim is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover.
Score on WODify is 5 separate times for each round. WODify will total your time.
Weightlifting
Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks
Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.
Set #1 – 60% of estimated 1RM
Set #2 – 65%
Sets #3+4+5 – 70-75%
