CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 20 WB, 20/14 Cal ?, 50 DU 40 WB, 20/14 Cal ?, 50 DU 60 WB, 20/14 Cal ?, 50 DU 80 WB, 20/14 Cal ?, 50 DU 100 WB, 20/14 Cal ?, 50 DU *12 Clean and Jerks after every …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 4 Rounds 400m Row 30 KBS (24/16kg) 30 Weighted Sit-ups 200m run 30 Weighted Sit-up twists (weighted sit-ups and twists with KB) Split reps and run together.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean Pull (3×3 climbing) 3 Sets of 3 Set 1: 60% Set 2: 65% Set 3: 70% *work off of blocks or plates with barbell knee level like yesterday. work off of your 1RM clean (power or squat, whichever is heavier). Clean High-Pull (3×3 across) 3 Sets …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Pull (3×3 climbing (form work)) 3 Sets of 3 Set 1: 60% Set 2: 65% Set 3: 70% *work off of 1RM Snatch *set up blocks or plates to start with the barbell at your mid knee. Snatch High Pull 3 Sets of 3 All Sets: …
CrossFit Allegiance – CrossFit 8:30 and 9:30am only View Public Whiteboard Metcon Saman (Time) 8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m runSaman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his …
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