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CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (3 Rounds for reps) Strict Gymnastics Minutes 0-5 AMRAP: 3 Tempo Negative Strict HSPU 5 Strict T2B Minutes 5-10 AMRAP: 1 Wall Walk 1 Gymnastic Complex: 1 Strict C2B 1 Strict Pull-up 1 Kipping Pull-up 1 C2B 1 Bar MU Minutes 10-15 AMRAP: 5 Strict Ring […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 1 Reps @ 98% 3 Minutes Rest Set 4: 4 Reps @ 92% Set 5: 3 Reps @ 98% Set 6: 2 Reps @ 104% 3 Minutes Rest Set 7: 4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: For Time (30 Minute Cap): 75/45 Calorie Bike 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/45 Calorie Bike 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/45 Calorie Bike 45 Power Snatches (115/85) 45 Thrusters (115/85) 400m Run 30 Power Snatches (135/95) 30

CrossFit Allegiance – CrossFit Early bird special price for Battle Of The Lake ends January 11th. Link to sign up is below. http://www.unbrokenseries.com/battle-lake View Public Whiteboard Weightlifting Front Squat On the Minute x 9: On the 0: 1 Front Squat @ 78% On the 1: 1 Front Squat @ 81% On the 2: 1 Front

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds: 1 Minute GHD or weighted sit-ups 1 Minute Reverse Lunges 1 Minute Row 1 Minute KBS (24/16kg) 1 Minute Rest

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) 4 x 6 Rest 2 Minutes Between Sets This is the 4th and final Push Press progression Aim to build in loading from last time, adding around 2-4% Metcon Metcon (Time) Partner WOD 2 Rounds: 100/70 Cal Bike 2,000m Row 100 Wallballs (30/20)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Pausing Power Clean On the 1:30 x 5: 1 Pausing Power Clean 1 Power Clean *2 Second Pause at Knee *2 Second Pause in Catch Set 1: 60% Set 2: 63% Set 3: 66% Set 4: 69% Set 5: 72% The two reps do not

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 2 Rounds: 400m Row 40 Single DB Box Step-ups 400m Row 40 Single DB Hang Clean & Jerks 400m Row 40 Single DB Snatches Dumbbell: 50/35 Box: 24/20

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) 4 x 6 Rest 2 Minutes Between Sets try to improve from the previous weeks. This is 3 of 4 weeks for push press. Metcon RX: Metcon (Weight) Every 3 Minutes x 5 Rounds: 15/12 Calorie Row 12 Plate Hops (35# plate) 5