1/25/20
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 30 Deadlifts (225/155) 21/15 Cal Bike OR 30/21 Cal Row 30 HSPU
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 30 Deadlifts (225/155) 21/15 Cal Bike OR 30/21 Cal Row 30 HSPU
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (9×1 Climbing) On the 0: 1 Front Squat @ 84% On the 1: 1 Front Squat @ 87% On the 2: 1 Front Squat @ 90% On the 3: 1 Front Squat @ 87% On the 4: 1 Front Squat @ 90% On the 5:
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cal Bike 28-24-20-16-12 30 Abmat sit-ups after every round Directly Into… Meter Row 400-500-600-700-800 40 DU after every round
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (10RM) 10RM Re-testing our 10RM Push Press from 12.3.19 •It may be helpful to follow the following sets when building: * 4-6 Sets: 5-6 Reps * 2-3 Attempts: 10RM • Completing several sets of 4-6 reps allows you to gradually build in weight without burning
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 person Team Cash-In 180 GHD sit-ups 4 Rounds: 90/60 Cal Row 60/42 Cal Bike 150m Farmers Carry 32/24kg
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to a heavy set of 5) Warm-up 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% … Build to Heavy 5 Metcon Metcon (Time) 7
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 min 1 Round of “Holleyman” 200m Run 2 Rounds of “Holleyman” 200 Meter Run 3 Rounds of “Holleyman” 200 Meter Run 4 Rounds of “Holleyman” 200 Meter Run 5 Rounds of “Holleyman” 200 Meter Run *Continue To Add
CrossFit Allegiance – CrossFit We need more judges for BOTLIV Saturday February 22nd from 8am – 4pm. Half a Day or a Full day would be great. Please write your name on the Whiteboard by the Kettle bells. Thank you! View Public Whiteboard Weightlifting Front Squat On the Minute x 9: On the 0: 1
CrossFit Allegiance – CrossFit Please take the time to review the WODs and sign up for our annual BOTL IV. Everyone can use the motivation and CrossFit Allegiance can also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great
CrossFit Allegiance – CrossFit Please take the time to review the WODs and sign up for our annual BOTL IV. Everyone can use the motivation and CrossFit Allegiance could also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great