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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Set #1 – 60% of 1RM Front Squat Set #2 – 65% Sets #3+4+5 – 70% Metcon Metcon (Time) For Time: 2 Rounds 400 Run 25 Thrusters […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3, AMRAP 30: 7/5 Calorie Bike 8 T2B 5 Clean and Jerks 1st 6 Rounds – 95/65 2nd 6 Rounds – 115/85 3rd 6 Rounds – 135/95 4th 6 Rounds – 155/105 Parters cycle through full rounds, one at

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift rest ~1:30-2:00 between: 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80% 3 reps @ 70%, 1 Rep @ 85% Rest 2 min following our single at 85% make a judgment call to attempt a 1 Rep Max Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Calorie Row 20-35-50: -Run 200m after each row Into… Calorie Bike 50-35-20: -Run 200m after each Bike

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, quickly reset. Set #1 – 60% Set

CrossFit Allegiance – CrossFit Hello everyone. We are going to celebrate some soon-to-arrive CrossFit babies! Colby, Jacki, Maddie and David are going to be welcoming their little ones in the next two months. We are collecting presents and giving them out Friday, June 21, at 5 PM during open gym. Feel free to join us

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 75%, 1 Rep @ 80% 3 Reps @ 80%, 1 Rep @ 85% rest 2-3:00 min Following our single at 85%, make a judgement call to attempt 1 rep. Metcon Metcon (Time) 3 Rounds:

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, with a 30:00 Time Cap: For Time: 800m Run 75 Box Jumps 50 Clean and Jerks 15 Rope Climbs 50 Clean and Jerks 75 Box Jumps 800m Run ADV RX Barbell – 155/105 RX Barbell – 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (Every 1:30 x 7:) 1 Snatch Pull 1 Low Hang Power Snatch Set #1 – 65% Set #2 – 70% Sets #3-7 (5 Sets) – Build to a heavy rep. Snatch Pull – Arms stay long and loose. Finish with a big shrug at

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 21 Sit-ups 200m Run 18 Sit-ups 200m Run 15 Sit-ups 12 T2B 200m Row 9 T2B 200m Row 6 T2B Conditioning Metcon (Time) 2 rounds 400m Run Rest the time it takes you