April 22, 2018

CrossFit Allegiance – CrossFit It’s not what you look at that matters, it’s what you see. -Henry David Thoreau 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 and Jerk Repeat from last week. […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) ADV RX as Written RX 135/95 Fitness 95/65

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Ring of Fire (AMRAP – Reps) AMRAP 9: 1 Ring Muscle-up 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatches (135/95) 3 Ring Muscle-ups 3 Squat Snatches (135/95) Up by (1) rep each round RX AMRAP 9: 1 C2B 1 Snatch (95/65) 2 C2B 2 Snatches

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat (On the Minute x 10 get 1) 5 seconds to bottom, followed by a 1 second pause at the bottom Metcon “Surfer on Acid” (Time) “Surfer on Acid” 3 RFT: 400m Run 21 Burpees

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