CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD for time: ADV RX 16 Power Cleans, 8 Rope Climbs 12 Power Cleas, 6 Rope Climbs 8 Power Cleans, 4 Rope Climbs Barbell – 165/115 Directly into… 3 Rounds: 50/40 Calorie Row 20 Devils Presses (50’s/35’s) Directly into… 3 Rounds: 12 Bar Muscle-Ups …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean All three reps of the complex complete without letting go of the bar The power clean and squat clean come from the ground, while the hang squat clean starts above …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 54-48-42-36-30-24-18: AbMat Sit-ups Cal Bike or Row After Each Set, each partner does: 5 Strict Pull-Ups 10 Push-ups 15 Air Squats *working at the same time at the rig *One person working at a time on one machine per team and one person …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Balance 5 Minutes to Build to Moderate Set of 3 Squat Snatch On the Minute x 5: 5 TnG Squat Snatches Add weight every round. A good starting point is 60% Metcon Metcon (Time) 30-20-10: DB Snatches (50/35) Wallballs (30/20) Directly Into… 10-20-30: DB Facing Burpees …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (5×3 Climbing) Dip and drive. No redip under the bar. Metcon Metcon (Time) Partner WOD Cash-In 80/60 Cal Bike Directly into….. 5 Rounds 400m Run 30 T2B then…. Cash-Out 80/60 Cal Row
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats 72% of 3-Rep Max Back Squat Returning to the 3-6 repetition scheme for these last two weeks of stamina squats Metcon Sucker Punch (Time) 21-18-15-12-9: KBS (24/16kg) Thrusters (95/65)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 (30 Minute Cap) 3 Rounds: 400 Meter Team Run 80/60 Calorie Assault Bike Directly Into… 21 Clean and Jerks (95/65) 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch The low hang power snatch is one inch below the knee For this complex, hold onto the bar until the low hang power snatch is completed Rounds begin on the 0:00, …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Beast Builder On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 Hang Squat Cleans …
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