CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (5 Rounds for reps) On the 1:30 x 5 Sets: 1 Set of Strict deficit HSPU (45# plates under hands) RX No deficit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: Buy-In: 60/45 Calorie Bike Directly Into… 5 Deadlifts (185/135) 15 AbMat Sit-ups 25 DU …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set #1 (On the 0:00) – 9 Reps @ 77% Set #2 (On the 2:00)- 7 Reps @ 84% Set #3 (On the 4:00) – 5 Reps @ 91% Set #4 (On the 6:00) – 3 Reps @ 96% Set #5 (On the 8:00) – …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 800m Run 30 Lateral Burpees 30 Deadlifts 800m Run 30 Lateral Burpees 30 Deadlifts 400m Run 30 Lateral Burpees 30 Deadlifts 400m Run 30 Lateral Burpees 30 Deadlifts ADV RX 245/165 RX 225/155 Fitness 185/125 Split reps and run together
CrossFit Allegiance – CrossFit Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day. View Public Whiteboard Weightlifting Front Squat On the 1:30 x 7 Sets: Set 1 (On the 0:00): 3 Reps @ 75% Set 2 (On the 1:30): 1 Rep @ 80% Set 3 (On the …
CrossFit Allegiance – CrossFit Unfortunately Olivia N. and Campbell M. are not available to sing the National Anthem Saturday morning February 22nd at 7:55am for BOTLIV. Would anyone else’s child like to sing? If so please let us know. It’s a great start to a great day. Thank you. View Public Whiteboard Metcon Metcon (AMRAP …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (5×1 climbing) On the 2:00 x 5 Sets: 6 Snatch Grip Deadlifts 3 Hang Power Snatches 6 Overhead Squats 3 Squat Snatch Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy This is for barbell cycling, grip, and stamina • Every 2 …
CrossFit Allegiance – CrossFit Calling all Battle Of The Lake IV volunteers We will have a run through and movement standards review this Wednesday February 12th at 6 pm. If you cannot make it please meet with me individually. View Public Whiteboard Weightlifting Hang Squat Clean (6×1 climbing) On the 1:30 x 6 Sets: Clean …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume. Aiming for five singles at 104%. Set #1 (On the 0:00) – 9 Reps @ 76% Set …
CrossFit Allegiance – CrossFit View Public Whiteboard
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time Team of 3 3 Rounds: 900m Row 45 T2B Into… 30 Clean and Jerks (135/95) 24 Clean and Jerks (155/105) 18 Clean and Jerks (185/135) 12 Clean and Jerks (205/145)
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