CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift Build to a Heavy Set of: 9 Repetitions 7 Repetitions 5 Repetitions 3 Repetitions Metcon Power Outage (3 Rounds for reps) AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders …
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP 3: Max Unbroken Complex Of… 2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups Rest 1 Minute AMRAP 3: Max Unbroken Complex of… 1 Strict Handstand Push-up + 4 Kipping Handstand Push-ups Must come off wall after each …
CrossFit Allegiance – CrossFit Happy Birthday Joe! View Public Whiteboard Weightlifting Back Squat 10 Reps @ 74% 8 Reps @ 79% 6 Reps @ 83% 4 Reps @ 87% 2 Reps @ 92% Rest 2:00 between sets. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional Extra Strength Work Pausing Snatch DL + Low Hang …
CrossFit Allegiance – CrossFit Happy Birthday Pam and Myra! View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 800 Meter Run 40 Power Cleans (155/105) Adv RX as written RX 115/80 Run together and split reps
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 200 m run 10 KBS 5 single leg DL/leg Soldier walks Quad pull Butt kicks Cherry pickers 5# plate raises PVC pass thrus 5 PVC OHS Bar work Repeat 3 times: 1 snatch high pull 1 snatch 1 Snatch grip press behind head 1 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 8 Rounds: 400 Meter Row 200 Meter D-ball Run (65/40) *Four Rounds Each. Switch After Full Rounds. RX 40/20 Extra work if you want an after WOD Metcon (AMRAP – Reps) 3 Giant Sets: 10 Barbell Good Mornings Max Strict Ring Dips …
CrossFit Allegiance – CrossFit Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted. -unknown View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 30/21 Calorie Row Rest 1:00 between. Score is slowest round. Under the Lights (AMRAP – Reps) AMRAP x 8min: 3 Thrusters (95/65) 3 T2B 6 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP 7: 3 Bar Muscle-Ups 5 Strict Handstand Push-ups RX 3 Bar MU 8 Kipping HSPU Fitness 5 C2B 10 Strict presses 75/55 Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral …
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