CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, quickly reset. Set #1 – 60% Set …
CrossFit Allegiance – CrossFit Hello everyone. We are going to celebrate some soon-to-arrive CrossFit babies! Colby, Jacki, Maddie and David are going to be welcoming their little ones in the next two months. We are collecting presents and giving them out Friday, June 21, at 5 PM during open gym. Feel free to join us …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 75%, 1 Rep @ 80% 3 Reps @ 80%, 1 Rep @ 85% rest 2-3:00 min Following our single at 85%, make a judgement call to attempt 1 rep. Metcon Metcon (Time) 3 Rounds: …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, with a 30:00 Time Cap: For Time: 800m Run 75 Box Jumps 50 Clean and Jerks 15 Rope Climbs 50 Clean and Jerks 75 Box Jumps 800m Run ADV RX Barbell – 155/105 RX Barbell – 135/95
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (Every 1:30 x 7:) 1 Snatch Pull 1 Low Hang Power Snatch Set #1 – 65% Set #2 – 70% Sets #3-7 (5 Sets) – Build to a heavy rep. Snatch Pull – Arms stay long and loose. Finish with a big shrug at …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 21 Sit-ups 200m Run 18 Sit-ups 200m Run 15 Sit-ups 12 T2B 200m Row 9 T2B 200m Row 6 T2B Conditioning Metcon (Time) 2 rounds 400m Run Rest the time it takes you
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) ADV RX 12 Sets for Time: 40% of Max Strict HSPU RX DB Push Press 12×5 (50/35) Last week, we completed 10 sets at 40%. This is our final week of this progression, we’ll bring our total set count back up to 12, at 40%. …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 6 Sets of 2 Deficit Deadlift of 3″ Start in the 50-55% range, and finish in the area of 65-70%. Metcon Metcon (Time) 3 Rounds: 500 Meter Row 12 Burpees 100m Farmers Carry (32/24kg)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat On the Minute x 9: 1 Pausing Back Squat 1 Back Squat Sets #1+2+3 – 60% Sets #4+5+6 – 66% Sets #7+8+9 – 72% Metcon Metcon (Time) For Time: 50 Strict Pull-Ups *Every break, complete 5 Strict Ring Dips 10 minute time cap Metcon (AMRAP …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, with a 25:00 Time Cap: 180/120 Cal Bike … Directly into: 3 Rounds: 48 T2B 48 Box Jumps (24″/20″) 48 Power Snatches Round 1 Barbell – 95/65 Round 2 Barbell – 115/85 Round 3 Barbell – 135/95
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