CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Snatch 5 Sets: 1 Hang Snatch Pull 2 Hang Snatch High Pull 3 Hang Snatches Add weight as you go one full complex is one rep. Metcon Metcon (Time) For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Snatches (135/95) RX 95/65 Fitness 75/55 Extra …
CrossFit Allegiance – CrossFit Sign up for BOTL IV and get our early bird discount. Link is below. http://www.unbrokenseries.com/battle-lake View Public Whiteboard Weightlifting Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71% …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) Rest 2 Minutes Between Sets *A good place to start is between 90-100% of your 10RM Push Press from last week Metcon Metcon (Time) Partner 3 Rounds 120 Double Unders 50/32 Cal Bike 20 Thrusters (155/105) RX (135/95) Fitness (95/65)
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (3 Rounds for reps) ADV RX Strict Gymnastics 0-5 5 min AMRAP 3 Deficit Strict HSPU :15 Seconds Hanging L-Sit 5-10 5 min AMRAP 2 Rope Climbs 6 Kipping Deficit HPSU 10-15 5 min AMRAP 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :60 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 24 Clean and Jerks 12 Ring MU 24 Snatches 800m Run —then— 20 Clean and Jerks 12 Ring MU 20 Snatches 400m Run —then— 16 Clean and Jerks 12 Ring MU 16 Snatches 200m Run ADV RX (135/95) RX (115/80) C2B …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% Metcon Metcon (Time) 10 Rounds: Partner WOD 200m Run 6 Back Squats (225/155) 10 Kipping HSPU …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash-In: 100/80 Cal Bike 5 Rounds: 30/24 Cal row 10 Hallow rocks 10 Sit-ups
CrossFit Allegiance – CrossFit CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP View Public Whiteboard Weightlifting Clean Complex (6 Sets) 1 Tempo Clean Pull 1 Clean PullSets 1-2: 70% Set 3-4: 75% Sets 5-6: 80% 1RM Squat Clean Reset on the ground as needed to maintain quality – these 2 …
CrossFit Allegiance – CrossFit CFA Holiday party is this Saturday at Eric and Jill’s house. Please text 704-778-1408 to RSVP. -Bring a gift up to $25 to exchange. -Start time 5:00pm -If possible no kids -When you RSVP I will text you our address if you need it. View Public Whiteboard Weightlifting Back Squat Set …
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