May 2015

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (EMOM x 7min) Min 1: 7 Power Cleans Min 2: 6 Power Cleans Min 3: 5 Power Cleans Min 4: 4 Power Cleans Min 5: 3 Power Cleans Min 6: 2 Power Cleans Min 7: 1 Power Clean Increase weight every minute. Weightlifting Front Squat …

5/4/15 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) RFT: 50-40-30-20-10 KBS, 24/16kg 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200m Run If you want to partner then double the reps and run together.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (5×2) Then Snatch Skill Work: 1) 5×2 Low Hang Snatch Pull 2) 5×2 Snatch Grip Push Press from behind neck Metcon Metcon (Time) For time: 5 Rounds of Cindy 20 Squat Snatches, 115/95 5 Rounds of Cindy 1 round of “Cindy” = 5 pull ups …

5/1/15 Read More »