CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (7×1) 7 Sets of 1 Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% STIMULUS • Positioning is the focus • At lighter percentages of your 1RM Clean, take 7 seconds to reach …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: Cash- In 50/35 Calorie Row 3 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Cash-out 50/35 Calorie Row
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Barbell warmup STRICT PRESS FROM JERK RECEIVING POSITION For Quality: (light weight) 3 Sets of 5 -then- For Quality: 3 Sets of 3 *Pause For 2 Seconds in Dip & Catch Weightlifting Push Jerk Every 2 Minutes x 5 Sets: 3 Push Jerks Set …
CrossFit Allegiance – CrossFit View Public Whiteboard Skill Metcon (Weight) Alternating For 15 Minutes: Station A: Handstand Walk Practice Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge • As a rough guideline, look to spend about 1:30 on each movement • This puts you right at 5 times at each station in the 15 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 Mile Run, directly into: 10 Rounds 14 Thrusters (75/55) 14 Pull-Ups 14 Burpees Run together and split reps
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting For those of you that do not want to Squat Snatch then do Front Squat. Choose one of the two not both Squat Snatch (5×5 across) On the Minute x 5: 5 “Touch and Go” Squat Snatches This is a workout we will repeat, so start with …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 4 Rounds 12/9 cal Bike + 12 Burpees + 15 sit-ups -then- 4 Rounds 21/15 cal Row + 15 Air Squats + 7 per arm, single arm DB Strict Press (55/35) 1 partner in each station, Partner A rows while …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (1×3, 1×6, 1×9, 1×12: TNG (60%)) After each set, 30% of Max Strict HSPU resting just enough in order to get each set unbroken. Complete both movements unbroken. If you are not doing HSPU do regular pushups an estimated 30% of our max pushups is a …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (Set #1 – 60% Set #2 – 64% Sets #3+4+5 – 68% ) 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean **Of your 1 RM Power Clean** A complex of a clean pull followed …
CrossFit Allegiance – CrossFit We will have our final CrossFit camp this Monday – Tuesday – Wednesday July 22nd – 23rd – 24th from 9am – 12pm. You can call ahead to sign up or email [email protected] or come in July 22nd morning at 9am to sign up. View Public Whiteboard Weightlifting Back Squat Alternating …
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY