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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat 3 Sets of 1 Sets: 50-55-60% Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom • These percentages are based off 1RM OHS • All reps are taken from the rack • Rest as needed between sets If unable to OHS then […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy-In: 1 Mile Run 21-15-9: Deadlifts (165/110) Box Jump Overs (24″/20″) T2B Cash-Out: 1 Mile Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 20 WB, 20/14 Cal ?, 50 DU 40 WB, 20/14 Cal ?, 50 DU 60 WB, 20/14 Cal ?, 50 DU 80 WB, 20/14 Cal ?, 50 DU 100 WB, 20/14 Cal ?, 50 DU *12 Clean and Jerks after every

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 4 Rounds 400m Row 30 KBS (24/16kg) 30 Weighted Sit-ups 200m run 30 Weighted Sit-up twists (weighted sit-ups and twists with KB) Split reps and run together.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean Pull (3×3 climbing) 3 Sets of 3 Set 1: 60% Set 2: 65% Set 3: 70% *work off of blocks or plates with barbell knee level like yesterday. work off of your 1RM clean (power or squat, whichever is heavier). Clean High-Pull (3×3 across) 3 Sets

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Pull (3×3 climbing (form work)) 3 Sets of 3 Set 1: 60% Set 2: 65% Set 3: 70% *work off of 1RM Snatch *set up blocks or plates to start with the barbell at your mid knee. Snatch High Pull 3 Sets of 3 All Sets:

CrossFit Allegiance – CrossFit 8:30 and 9:30am only View Public Whiteboard Metcon Saman (Time) 8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m runSaman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD for time: ADV RX 16 Power Cleans, 8 Rope Climbs 12 Power Cleas, 6 Rope Climbs 8 Power Cleans, 4 Rope Climbs Barbell – 165/115 Directly into… 3 Rounds: 50/40 Calorie Row 20 Devils Presses (50’s/35’s) Directly into… 3 Rounds: 12 Bar Muscle-Ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean All three reps of the complex complete without letting go of the bar The power clean and squat clean come from the ground, while the hang squat clean starts above

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 54-48-42-36-30-24-18: AbMat Sit-ups Cal Bike or Row After Each Set, each partner does: 5 Strict Pull-Ups 10 Push-ups 15 Air Squats *working at the same time at the rig *One person working at a time on one machine per team and one person