CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 400m Run 18 Clean &. Jerk (155/105) 400m Run 18 Front Squats (155/105) -then- 2 Rounds for Time: 14 Strict HSPU 18 Wallballs (30/20) 14 Strict HSPU 18 Wallballs (30/20) 14 Strict HSPU 18 Wallballs (30/20) 60/50 Cal Bike or Row …
CrossFit Allegiance – CrossFit Tomorrow for our CrossFit Open Competition the info and rules are below. 1) You don’t have to necessarily work out with the neon on especially if you workout at an earlier class. 2) In order to be judged and get voted you have to wear the neon to Friday night lights …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 5:00 Machine: Minutes 1+2 – Light Pace Minutes 3+4 – Light/Moderate Pace Minute 5 – Moderate Pace 2 Rounds: 5 Pausing Overhead Squats (light load) 250m Light Row 5 Thrusters (light load) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 2 Rounds of :30s at …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 6 Rounds 400m Run 10/7 Calorie Row 7 C2B Pull-Ups RX Pull-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 7 Sets of 3 Squats Pause for 1 second at the bottom Set #1 – 50% of 1RM Back Squat Set #2 – 55% Set #3 – 60% Sets #4+5 – 65% Sets #6+7 – 70% Rest 1-2 minutes between sets. Thruster On the 2:00 …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean DL + Clean Pull + Clean High Pull + Power Clean 5 Sets, resting 1:00 between: 1 Clean Deadlift 1 Clean Pull 1 Clean High Pull 2 Power Cleans Set #1 – 50% of 1RM Power Clean Set #2 – 55% Sets #3+4+5 – 60% Metcon …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Team of 2 Cash-in 100/70 Cal Bike 5 rounds 20 T2B 30 Air Squats 20 push-ups 200m Run
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes 55+: Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 bar-facing burpees Time cap: …
CrossFit Allegiance – CrossFit Team captains I will send you everyone’s info so you can contact them and organize your team. Let Jill or Eric know if you have any questions. View Public Whiteboard Metcon Metcon (No Measure) Thursday “Pre-Game” 3 Rounds (Not For Score): 2 Minute Light Machine or Run 3 Strict Pull-ups 6 …
CrossFit Allegiance – CrossFit View Public Whiteboard Mobility Metcon (No Measure) Pigeon Stretch: 2-3 Minutes Each Side Ankle Stretch: 1-2 Minuets Barbell Thoracic Opener: 2-3 Minutes 2 Rounds Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups Barbell Warmup 5 Good Mornings …
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