CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 2 Rounds: 40% of Max Ring MU + 100 DU 30% of Max Ring MU + 100 DU 20% of Max Ring MU Rest 3 Minutes Between Rounds RX Bar MU Fitness: C2B or PU or MU skill work Metcon Metcon (AMRAP – …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch Minutes 0-5: Heavy Double Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Moderate: 1 Snatch Pull + 2 High Hang Squat Snatch Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%) Metcon Metcon (Time) 3 Rounds: 15 HSPU 15 DB Snatch (50/35) 15 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 2 rounds: 20 Squat Clean (135/95) 800m Row 1 Round: 30 Snatches (75/55) 800 Meter Run 50 Thrusters (75/55)
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 85% of 1RM Front Squat For Both Lifts Metcon Babs (Time) 3 Rounds: 10 Bar Muscle-ups 20 Kipping Handstand Push-ups 30 GHD Sit-ups 40 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: –3 Rounds– 10 Goblet Lunges (24/16kg) 5 Burpees 10 KBS (24/16kg) –3 Rounds– 10 Wallballs (20/14#) (10′) 5 Burpees 10 T2B –3 Rounds– 10 Air Squats 5 Burpees 10 Sit-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds: 1 Minute: 9 Burpee Box Jump Overs (24/20) 1 Minute: 15 DB Front Squats (50’s/35’s) –Rest 1 Minute– 1 Minute: 15/12 Calorie Bike –Rest 1 Minute– 1 Minute: 20 AbMat sit-ups RX DB 35/20#
CrossFit Allegiance – CrossFit Reminder: Next CFA Gathering When: Saturday, December 15th Where: Brent Miller’s House 4291 HWY 73, Iron Station. (Right before East Lincoln Middle School) What Time: 3pm We will cover the main dish. Please bring something to share and your beverages. Also, if you would like to be a part of the gift …
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 70% of 1RM Front Squat For Both Lifts Metcon Jump Start (Time) 60 DU, 30 DB Snatches (50/35) 60 DU, 30/21 Cal Row 60 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 4 Rope climbs 400m Run 10 pull-ups 20 push-ups 30 Air Squats 40 Sit-ups In place of rope climbs – 10 Clean & Jerks (total) In pace of run 30 Burpees (total)
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 82% of 1RM Front Squat For Both Lifts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20/14) 20 Sumo Deadlift High …
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY