1/30/18

1/30/18

CrossFit Allegiance – CrossFit

Metcon

Foul Shot (AMRAP – Reps)

Partner WOD

2 Rounds for Reps:

Min 1 Max Bar MU

Min 2 Max Burpee slam-ball throws over pull-up bar (60/45#) (8’/7′)

*This is a partner WOD. Reps can be split however needed.

*ADV RX as written

*RX will do KBS 24/16kg in place of Pull-ups and Slamball 45/30# (8/7′)

*Pull-ups are worth 2 points and KBS are worth 1 point

*If you miss throw the ball you always need to do a burpee before you attempt another throw.

*You can pick the ball up on your way up from the burpee.

*Please do the WOD as written.

*I am trying to work any kinks out for our competition.
RX has to choose one movement for their team. Either both can do pull-ups or both do KBS.

ADV RX has to do MU

*Split reps however needed.

** I meant to say RX will do pull-ups or KBS in place of MU, but PU are 2 points and KBS 1 point each.

Metcon

Clean-olicious (AMRAP – Rounds and Reps)

Partner

AMRAP x 9 min

3 Cleans

15 Wallballs 20/14# (10/9′)

ADV RX

Male 135 – 155 – 185 – 205 – 225 then max reps with the remainder of time at 255

Female 95 – 105 – 115 – 125 – 135 then max reps with the remainder of time at 155

ADV RX Mens plates will be:

45×2, 10×4, 15×2, 25×2

Women’s will be:

25×2, 5’sx2, 10×2, 45×2

Scaled

Male 75 – 95 – 115 – 135 – 155 then max reps with remainder of time at 185

Female 55 – 65 – 75 – 95 – 105 then max reps with remainder of time at 115

Scaled Men’s plates:

15×4, 10×4, 35×2

Scaled Women’s plates:

10×2, 15×2, 5’sx2, 25×2

Wallballs 20/14# for everyone and 10’/9′ for everyone.

**Clean weight increases each full round

** A full round consists of Partner A does 3 cleans, 15 wall balls while the other partner (B) rests then the resting partner (B) does the same weight of 3 cleans, 15 wall balls repeating exactly what Partner A did.

**Once both partners have finished the round their weight increases as listed above.

**If A & B finishes all 5 rounds and have time remaining they have the opportunity to get max cleans and split reps however needed. RX men at 255 and RX women at 155, Scaled men at 185 and scaled women at 115.

**Max cleans in the remainder of time will be added to reps.

**Time will also be noted at the end of every round for a tie breaker
Please do this wod as written so I can work things out. Thank you!

PPLAdmin

PPLAdmin

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