2/1/19

 In Uncategorized


CrossFit Allegiance – CrossFit

Reminder that we will hold our volunteer meeting This Saturday around 10:45 after our workout.

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP, for reps

Adv RX

15 Dumbell Hang Squat Cleans (50/35)

60 Double Unders

15 Dumbell Shoulder to Overhead (50/35)

60 Dumble Unders

15 Dumbell Cleans (50/35)

60 Double Unders

15 Dumbell Thrusters (50/35)

60 Double Unders

**One person working at a time and split reps however needed.

RX

15 Hang Squat Cleans (75/55)

60 Double Unders or 120 singles

15 Shoulder to Overhead (75/55)

60 Double Unders or 120 singles

15 Cleans (75/55)

60 Double Unders or 120 singles

15 Thrusters (75/55)

60 Double Unders or 120 singles

**One person working at a time and split reps however needed. Both teammates must choose the same jump rope variation.

Metcon

Metcon (Time)

15 min time cap, for time

Adv RX

50 Calorie Row

50 Chest to Bar Pull-ups

40 Calorie Row

60 Toes to Bar

30 Calorie Row

70 Pull-ups

RX

50 Calorie Row

50 Burpees Over the Rower

40 Calorie Row

46 Knee ups or 20 Toes to Bar

30 Calorie Row

30 Pull-ups or 30 Burpees Over the Rower

Metcon

Metcon (AMRAP – Reps)

Adv Rx

4-minute AMRAP Handstand Walks

RX

Minutes 0:00 – 2:00 — Handstand Walks

Minutes 2:00 – 4:00 — 4 Broad Jumps

Notes:

* Both partners can do the handstand walk, or just one partner. Only one partner may work at a time. Every 5 feet counts as 1 rep. If you fall, you must return to the last successfully completed 5-foot mark to start again.

* For the broad jumps, each partner will get three attempts. The score will be the two longest jumps, no matter who jumped. In other words, One partner may provide both jump scores if both of his/her jumps are longer than the other partner’s two jumps.

Recent Posts