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3/14/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time (30 Minute Cap): 5 Rounds of “DT” (155/105) 100/70 Calorie Bike 5 Rounds of “DT” (155/105) 100/70 Calorie Bike 5 Rounds of “DT” (155/105) 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ADV RX as …

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3/13/20

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 2:00 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 80% Set 2 (On the 2:00): 1 Rep @ 86% Set 3 (On the 4:00): 3 Reps @ 80% Set 4 (On the 6:00): 1 Rep @ 89% Set 5 (On …

3/13/20 Read More »

3/12/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 20/14 Cal Row 10 Hollow Rock 10 Push-ups 200m Run

3/11/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Weightlifting Squat Clean On the 4:00 x 5 Rounds: 3 Unbroken Sets (9 Reps Total) 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Hold onto the bar for …

3/11/20 Read More »

3/10/20

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (2 Rounds for reps) Ascending Ladder for 5 Minutes: 2 Strict HSPU 2 Calorie Row 4 Strict HSPU 4 Calorie Row … Continue to Add (2) Rep to Each Movement Rest 2 Minutes Ascending Ladder for 5 Minutes: 2 Kipping Deficit HSPU (4″/3″) 2 Calorie Row …

3/10/20 Read More »

3/9/20

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Clean 6 sets 1 Clean Pull 1 Clean This does not need to be TNG. Build in Weight as you wish Every two minutes 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 Suggested % to work off of are Sets 1-2: 70% Set 3-4: 75% Sets 5-6: 80% …

3/9/20 Read More »

3/8/20

CrossFit Allegiance – CrossFit View Public Whiteboard Fuller Circle (Time) Partner WOD For Time: 100 KBS 24/16kg 250 DU 4000m Row 250 DU 100 KBS 24/16kg ADV RX as Written RX KBS 16/12kg, 170 DU (85 each)

3/7/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 30 Snatches (115/85) 600/500m Row 24 Snatches (135/95) 600/500m Row 18 Snatches (155/105) 600/500m Row 18 Rope Climbs 18 Snatches (155/105) 600/500m Row 24 Snatches (135/95) 600/500m Row 30 Snatches (115/85) 600/500m Row ADV RX as Written RX Cleans

3/6/20

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 7 Sets of 1: 5-Pause Front Squat Set 1: 50% Set 2: 55% Set 3: 60% Set 4: 65% Sets 5-7: 65-75% NOTES: This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement The 5 pauses take …

3/6/20 Read More »

3/5/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 6 Rounds: 100′ Single DB Farmers Carry 50/35# (100 on the right and 100 on the left) 15 Cal any Machine 20 Second L-Sit or 20 sit-ups

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