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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean DL + Clean Pull + Clean High Pull + Power Clean 5 Sets, resting 1:00 between: 1 Clean Deadlift 1 Clean Pull 1 Clean High Pull 2 Power Cleans Set #1 – 50% of 1RM Power Clean Set #2 – 55% Sets #3+4+5 – 60% Metcon […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Team of 2 Cash-in 100/70 Cal Bike 5 rounds 20 T2B 30 Air Squats 20 push-ups 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes 55+: Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 bar-facing burpees Time cap:

CrossFit Allegiance – CrossFit Team captains I will send you everyone’s info so you can contact them and organize your team. Let Jill or Eric know if you have any questions. View Public Whiteboard Metcon Metcon (No Measure) Thursday “Pre-Game” 3 Rounds (Not For Score): 2 Minute Light Machine or Run 3 Strict Pull-ups 6

CrossFit Allegiance – CrossFit View Public Whiteboard Mobility Metcon (No Measure) Pigeon Stretch: 2-3 Minutes Each Side Ankle Stretch: 1-2 Minuets Barbell Thoracic Opener: 2-3 Minutes 2 Rounds Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups Barbell Warmup 5 Good Mornings

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift Tempo Deadlift 5 X 1 Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Deadlift • Although there is only 1 rep per set, the tempo is designed to be very slow and controlled • Take 6 seconds to stand and 6 seconds to

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% Metcon Metcon (Time) Partner WOD Cash In: 100/70 Cal Bike 5 Rounds 24 C2B 16 Burpee Box Jumps (24/20) 20 Double

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Partner WOD AMRAP 10: 1 Mile Run Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 7: 800 Meter Run Max Power Snatches (115/85) Rest 3 Minutes AMRAP 4: 400 Meter Run Max Thrusters (95/65) You don’t need to wait for your

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 100 DU 50 Wallballs (20/14) 40 Cal Row 30 Alternating DB Snatch (50/35) 20 T2B 10 Bar MU Metcon Metcon (Time) 4 Rounds 5 Power Cleans 155/105 10 Bar Facing Burpees RX 135/95

CrossFit Allegiance – CrossFit 12pm class is cancelled tomorrow for our CFA Golf Shambles. We have a 12:30pm start time. View Public Whiteboard Metcon Metcon (Time) Team of 3: 75-60-45-30 Calorie Row –after every round row– 15 Slam-balls 60/40 200m Run