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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 Mile Light Run 5 Sets: 30 weighted sit-ups OR 30 burpees 16 T2B 10 Strict Pull-ups OR 4 Rope climbs 200/150 Calorie Row 1 Mile Light Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Primer On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load – 55% of 1RM Snatch Complex of (6) repetitions. 1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 1 High Hang Squat Snatch

CrossFit Allegiance – CrossFit Schedule this week: Thursday July 4th 8:30am only Friday July 5th 5:30am 9:30am only. The rest of the week is regular schedule. View Public Whiteboard Weightlifting Deadlift (5×5 Climbing TNG) Metcon Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each round Extra work if you want an after WOD

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – between 50%-60% of Back Squat Metcon (Time) For Time: 2K Row Directly into 10 Rounds: 3 Power Cleans 6 Pushups 9 Air Squats

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: Buy In: 75/50 Calorie Bike Then… 3 Wallballs, 3 Burpees 6 Wallballs, 6 Burpees 9 Wallballs, 9 Burpees … Up By 3’s Until Time Cap Rx/Px: (20/14) Fx: (14/10)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 400m Run 40 T2B 30 DB Snatches (50/35) 100m DB carry DB Carry: R1 – Left Arm DB Overhead R2 – Right Arm DB Overhead R3 – Left Arm DB Overhead R4 – Right Arm DB Overhead *Partners switch as needed*

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Clean + Split Jerk On the 1:30 x 7 Sets: 2 Hang Squat Cleans 1 Split Jerk Set #1 – 60% Set #2 – 65% Set #3 – 70% Set #4 – 75% Sets #5+6+7 – Build to a moderate % of your 1RM Clean &

CrossFit Allegiance – CrossFit Get your 4 person team together for Beer City Beatdown VI. Link is below. http://www.unbrokenseries.com/beatdown View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash In: 100 Calorie Bike 4 Rounds 40 sit-ups 20 HSPU Cash Out: 100 Calorie Row RX HSPU = DB Strict Press 35/20# Split Reps, one rower, one

CrossFit Allegiance – CrossFit We will have our 2nd final CrossFit camp July 22nd – July 24th Monday Tuesday and Wednesday from 9am – 12pm. You can call ahead to sign up or email crossfitallegiance1@gmail.com or come in July 22nd morning at 9am to sign up. View Public Whiteboard Weightlifting Squat Snatch On the 2:00

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Power Clean On the 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans Set #1 – 50% of 1RM Clean Set #2 – 55% Sets #3+4+5 – 60% Hang Clean Pull Long arm throughout. With a big shrug