April 16, 2018

CrossFit Allegiance – CrossFit Happy Birthday Amanda V! Today I will do what others won’t so tomorrow I can do what others can’t. -Jerry Rice View Public Whiteboard Weightlifting Clean and Jerk On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean […]

CrossFit Allegiance – CrossFit Happy Birthday, Catie! View Public Whiteboard Weightlifting Deadlift (1×2) Build to a Heavy Set of 2 Followed By… Deadlift (3 x 7 @ 80% of the above load.) Metcon Belt Buckle (Time) For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Barbell-Facing Burpees ADV RX as written RX 185/125

CrossFit Allegiance – CrossFit Happy Birthday Alyson D! View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Accessory Work Metcon (No Measure) 3 Giant Sets: 10 Dumbbell Bench Press 15 Romanian Deadlifts 20 Close Grip Pushups 25 Weighted Hip Extensions (25/15#) Rest 2:00

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Five minutes at each station: Teams of 4-5 5 Minutes at Each Station: Sled Push 90/45 Calorie Bike D-Ball Clean 60/40 ADV RX as written RX D-ball 30/20

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU/DU (12 Rounds for reps) Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 DU Even Minutes – Max Strict Handstand Push-ups ADV RX as written RX Kipping HSPU Fitness DB Press 50/35 Will be repeating same benchmark next week. Modify Double Unders to