CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 79% of 1RM Front Squat For Both Lifts Metcon Metcon (Time) For Time: 30 Clean and Jerks (185/135) On the Minute: 5 T2B ***T2B …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 2 Rounds For Time 400m Run 30 Pullups 40 Push-ups 50 Air Squats 800m Row 30 Pull-ups 40 Push-ups 50 Air Squats Scaling options: Bike 35/24 Calories (per person) Ring Rows One rower per team, split reps and run together
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) On the 8:00… 9-6-3: Front Squats (135/95) Burpee Box Jump Overs (24/20) RX R1 75/55 R2 95/65 R3 115/80If you can’t …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Full Count (Time) Partner WOD 100 Calorie Bike -then- 5 Rounds 30 DB Snatches (50/35) 200m Run 36/24 Calorie RowSplit reps/calories and run together Optional Extra Strength Work Snatch (10×1 climbing) Power Snatch 5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts Metcon Bane JR (Time) For Time: 30 HSPU 15 Ring Muscle-ups 7 Rounds 3 Cleans (185/135) …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 2400m Row 60 Hang Snatches (95/65) 60 Burpees 15 Ring MU 1200m Row 45 Hang Snatches (95/65) 45 Burpees 15 Ring MU 600m Row 30 Hang Snatches (95/65) 30 Burpees 15 Ring MU RX 30 Strict Pullups in place of 15 MU …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 76% of 1RM Front Squat For Both Lifts Smooth Criminal (AMRAP – Rounds and Reps) AMRAP 15: ADV RX 60 Double Unders …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 AMRAPx25min 80 Air Squats 60 Sit-ups 40 T2B 80 Lunges 60 Burpees 40 Push-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 3×3 at 74% 3×3 at 79% 3×3 at 84% Metcon Metcon (Time) Partner WOD Cash-In: 400 DU -then- 600m Row 4-8-12-16-20 Double KB Thrusters (24/16kg) Burpees One person working at a time split reps
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean 5 Sets: 1 CleanPull 2 High Hang Power Clean 1 Low Hang Power Clean Climbing Metcon Cam’s (Time) Partner WOD Relay For Time: Cash-In: 60′ HSWalk (10 mat lengths, hands start behind the line and finish over the line. Split distance as needed) -then- 10 Rounds …
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