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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX For Time: 5 Rope Climbs Rest 1 Minute 5 Rope Climbs RX 10 Stict Pull-ups Rest 1 Minute 10 Strict Pull-ups Fitness 10 kipping Pull-ups Rest 1 Minute 10 kipping Pull-ups Other options: Pick a band you struggle with or Ring Rows Metcon […]

CrossFit Allegiance – CrossFit The golf teams have been made. Please let Eric or Jill know ASAP if anything has changed and if you are not playing. View Public Whiteboard Weightlifting 1 Clean Pull 1 Power Clean 1 Low Hang Power Clean On the 1:30 x 6 Sets: 1 Clean Pull 1 Power Clean 1

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Both lifts off the rack Snatch Technique 3 Sets: 3 Snatch Drops 2 Snatch Balances Technique Loads: No Higher Than 35% of 1RM Squat Snatch Snatch Balance On the 1:30 x 5 Sets: 2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Squat Snatch STIMULUS • Building a little

CrossFit Allegiance – CrossFit Heat sheet is below for teams competing in Ashville today and tomorrow. Good Luck! https://gallery.mailchimp.com/bc5fd6444e89f3200dd0b5142/files/298e59f1-3203-4f5f-9eae-1162258a7cec/2019_BCB_heat_sheets.01.pdf View Public Whiteboard Metcon Metcon (Time) Team of 3 4 Rounds: 400m Run 90/70 Cal Row 90 Wallballs (20/14)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 12-9-6-3: Hang Cleans (165/115) Bar Facing Burpees Push Jerks (165/115) Ring Muscle-ups RX 135/95 Ring dips Fitness 95/65 Hollow rocks on the pull-up rig Metcon Metcon (Time) Partner 3 Rounds for time: 40/30 Cal Row 40 Deadlifts (225/155) 40 Push-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) R1: 15 KBS, 40/28 Calorie Bike, 25 sit-ups R2: 15 KBS, 750m Row, 25 T2B R3: 15 KBS, 600m Run, 25 sit-ups R4: 15 KBS, 600m Run, 25 T2B KB (24/16kg)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 2:00 x 5 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Set 4: 4 Reps @ 78% Set 5: 6 Reps @ 70% Rounds begin on the 0:00 – 2:00 – 4:00

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds 10 Double KB Hang Clean & Jerks 20 Double KB Front Rack Lunge 10 Double KB Hang Clean & Jerks 100m Double KB Farmers Carry RX KB 24/16kgDouble KB Clean & Jerk https://m.youtube.com/watch?v=noQxrawvr78 Double KB Fromt Rack Lunge. You can reverse

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch Every 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Set 1: 60% Set 2: 65% Sets 3-5: Build to a Heavy Complex Hold onto the barbell for all 6 reps before dropping Rounds begin on the 0:00 – 2:00

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: ADV RX 60 Clean and Jerks (155/105) 200m Run 10 Rope Climbs 400m Run 100 Over the Bar Burpees 200m Run 10 Rope Climbs 400m Run 60 Clean and Jerks (155/105) Team of 3 For Time: RX Teams of 3