CrossFit Allegiance – CrossFit Happy Birthday Bill Knight! View Public Whiteboard Weightlifting Back Squat (1×4, 1×1, 1×4, 1×1) A. 1×4 at 78%, B. 1×1 at 83%, C. 1×4 at 78% D. 1×1 at 86% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18min: 30 Thrusters (95/65) 30 Box Jump Overs, 24/20 30 Cal Row …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 28min: Teams of 2 Min 1: Prowler Push Min 2: Kettlebell Swings (24/16 Kg) Min 3: Walking Lunge Min 4: Sit-ups Every 10m is 1 rep on the prowler push Prowler weight: Male teams 90# Female 45# Coed 70# Walking lunges …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Round: 800 Meter Run 80 DU, 21 HPC (135/95) 2 Rounds: 400 Meter Run 40 DU, 15 HPC (135/95) 3 Rounds: 200 Meter Run 20 DU, 9 HPC (135/95) Gymnastics Metcon (AMRAP – Reps) 12 minute AMRAP 2 Rounds of: 2 mins of max …
CrossFit Allegiance – CrossFit Imagine life is a game in which you are juggling 5 balls. The balls are called work, friends, family, health and integrity. The game is to keep the balls in the air. The ball called work is made of rubber, while the other four are made of glass. If you drop …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5×3, across 80% – no TnG) Front Squat (5×5, across 80%) Metcon Metcon (AMRAP – Reps) 4 rounds NOT for time of: Max Rep Floor Press, Bodyweight Max rep unbroken C2B Pull ups No rest between movements, 3 minute rest between rounds
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (7×3 at 85%, across) Metcon The Axe (AMRAP – Rounds and Reps) AMRAP 12: 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and Jerks (135/95)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Deck of cards Team of 3 Spades: Goblet Squats 24/16 Diamonds: sit-ups Clubs: KBS 24/16 Hearts: Reverse Lunges Aces: 200m run (down and back twice in driveway)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Complex (HSPull + HSS) (3×2, across @65% then 3×2 @70%) 1 Hang Snatch Pull + 1 Hang Squat Snatch Snatch Pull (3×2, across 100% of best snatch then 110% 2×2) Pause 1″ off the ground Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min: 55 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) With a running clock… AMRAPx5 min 750m Row cash-in remaining time complete AMRAP 9 hand squat cleans 95/65 25 DU Rest 5:00min AMRAPx5min 500m Row cash-in remaining of time complete AMRAP 9 hang squat cleans 135/95 25 DU Rest 5min AMRAPx5min 250m …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5×3, across 80% – no TnG) Front Squat (5×5, across 80%) Metcon Metcon (AMRAP – Reps) 4 rounds NOT for time of: Max Rep Floor Press, Bodyweight Max rep unbroken C2B Pull ups No rest between movements, 3 minute rest between rounds
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