2/14/17

2/14/17

CrossFit Allegiance – CrossFit

Sign up for the CrossFit Open here and choose CrossFit Allegiance as your box:
https://games.crossfit.com/

While we hit benchmark workouts throughout the year, the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world.

WHAT IS THE CROSSFIT OPEN?
The Open is comprised of five workouts over five weeks. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout on the CrossFit Games website.

The announcement will take place each week. After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Monday to submit their best score online.

WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?
The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.
Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.

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Metcon

Metcon (6 Rounds for reps)

EMOMx9:

Min 1: 5 Snatches 135/95#

Min 2: 5 Snatches

Min 3: Rest

Min 4: 5 Snatches

Min 5: Rest

Min 6: 9 Clean & Jerks135/95#

Min 7: 9 Clean & Jerks

Min 8: Rest

Min 9: 9 Clean & Jerks

ADV RX (165/115#)
One time through but in WODify you will score it as 6 Rounds for reps.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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