April 2015

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 RFT: 20 Handstand Push ups 20 Ring Dips 20 Push ups 200m Run Scaled HSPU = Push Press or Strict Press

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (6×3) Metcon Metcon (Time) 60-40-20-10 reps for time of: Partner sit-ups with slam ball 30/20 Slam balls 30/20 Wall balls, 20/14 Burpees One person working at a time, split the reps as needed.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (Work up to one heavy rep) Metcon Mind Eraser (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean Complex (EMOMx15min) Power Clean + Hang Squat Clean + Squat Clean, climbingEMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing (start light and add as you go). Metcon rx: Heartbreak Kid (Time) “Heartbreak Kid” 3 RFT: 10 Front Squats, 135/95 20 C2B Pull ups …

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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 mile Run 21 KBS 21 Goblet Squats 800m Run 15 KBS 15 Goblet Squats 400m Run 9 KBS 9 Goblet Squats men use 32kg women use 24kg

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4.3.2.1 Back Squat Climbing) Increase the weight every set. Metcon Boat Race (Time) 3 RFT: 500m Row 400m Run 3 mins rest between rounds

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 rounds: 800 Meter Run 40 KBS One person works at a time. Split the reps. Both partners run together.

Main – Regional Athletes Recovery Day View Public Whiteboard

Main – CrossFit View Public Whiteboard Weightlifting 1: Overhead Squat (1×1 work up to a heavy single) 2: Snatch Balance (1×1 work up to a heavy single) 3: Hang Squat Snatch (1×1 work up to a heavy single) 4: Push Press (4×8, climbing)

Main – CrossFit View Public Whiteboard Weightlifting Back Squat (1 rep heavy back squat) Metcon Metcon (Time) RX 21-15-9 Deadlift, 275/185 Box Jump, 30/24″ ADV RX 21-15-9 Deadlift, 315/225 Box Jump, 30/24″ For RX and ADV RX you have to jump for the box jumps no step ups.