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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 400 Meter Run 20 DB Hang Clean & Jerks (50/35) 15 C2B • Switch arms every 5 reps on the DB hang clean and jerks Metcon (Time) Partner WOD 3 Rounds ADV RX 36’ Handstand Walk (each person) 14 power Cleans (155/105) 100m […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 72% of 1RM Back Squat • First week of our new stamina squats • Previously we completed 3 Front Squats + 6 Back Squats • Now we are upping the

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 200m Run 24 Deadlifts 18 Hang Cleans 12 Push Jerks Barbell: (135/95) *Split reps and run together

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 person team 80 Cal Bike 80 Cal Row 20 Push-ups 40 Air Squats 60 AbMat Sit-ups 60 Cal Bike 60 Cal Row 20 Push-ups 40 Air Squats 60 AbMat Sit-ups 40 Cal Bike 40 Cal Row 20 Push-ups 40 Air Squats 60 AbMat Sit-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (7×1) 7 Sets of 1 Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% STIMULUS • Positioning is the focus • At lighter percentages of your 1RM Clean, take 7 seconds to reach

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: Cash- In 50/35 Calorie Row 3 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Cash-out 50/35 Calorie Row

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Barbell warmup STRICT PRESS FROM JERK RECEIVING POSITION For Quality: (light weight) 3 Sets of 5 -then- For Quality: 3 Sets of 3 *Pause For 2 Seconds in Dip & Catch Weightlifting Push Jerk Every 2 Minutes x 5 Sets: 3 Push Jerks Set

CrossFit Allegiance – CrossFit View Public Whiteboard Skill Metcon (Weight) Alternating For 15 Minutes: Station A: Handstand Walk Practice Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge • As a rough guideline, look to spend about 1:30 on each movement • This puts you right at 5 times at each station in the 15

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 Mile Run, directly into: 10 Rounds 14 Thrusters (75/55) 14 Pull-Ups 14 Burpees Run together and split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting For those of you that do not want to Squat Snatch then do Front Squat. Choose one of the two not both Squat Snatch (5×5 across) On the Minute x 5: 5 “Touch and Go” Squat Snatches This is a workout we will repeat, so start with