January 2020

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) 4 x 6 Rest 2 Minutes Between Sets This is the 4th and final Push Press progression Aim to build in loading from last time, adding around 2-4% Metcon Metcon (Time) Partner WOD 2 Rounds: 100/70 Cal Bike 2,000m Row 100 Wallballs (30/20) …

1/8/20 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Pausing Power Clean On the 1:30 x 5: 1 Pausing Power Clean 1 Power Clean *2 Second Pause at Knee *2 Second Pause in Catch Set 1: 60% Set 2: 63% Set 3: 66% Set 4: 69% Set 5: 72% The two reps do not …

1/7/20 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4 …

1/6/20 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 2 Rounds: 400m Row 40 Single DB Box Step-ups 400m Row 40 Single DB Hang Clean & Jerks 400m Row 40 Single DB Snatches Dumbbell: 50/35 Box: 24/20

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) 4 x 6 Rest 2 Minutes Between Sets try to improve from the previous weeks. This is 3 of 4 weeks for push press. Metcon RX: Metcon (Weight) Every 3 Minutes x 5 Rounds: 15/12 Calorie Row 12 Plate Hops (35# plate) 5 …

1/3/20 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 20 Burpees 40 KBS (24/16kg) 600m Row