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CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) ADV RX 12 Sets for Time: 40% of Max Strict HSPU RX DB Push Press 12×5 (50/35) Last week, we completed 10 sets at 40%. This is our final week of this progression, we’ll bring our total set count back up to 12, at 40%. […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 6 Sets of 2 Deficit Deadlift of 3″ Start in the 50-55% range, and finish in the area of 65-70%. Metcon Metcon (Time) 3 Rounds: 500 Meter Row 12 Burpees 100m Farmers Carry (32/24kg)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat On the Minute x 9: 1 Pausing Back Squat 1 Back Squat Sets #1+2+3 – 60% Sets #4+5+6 – 66% Sets #7+8+9 – 72% Metcon Metcon (Time) For Time: 50 Strict Pull-Ups *Every break, complete 5 Strict Ring Dips 10 minute time cap Metcon (AMRAP

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, with a 25:00 Time Cap: 180/120 Cal Bike … Directly into: 3 Rounds: 48 T2B 48 Box Jumps (24″/20″) 48 Power Snatches Round 1 Barbell – 95/65 Round 2 Barbell – 115/85 Round 3 Barbell – 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Bane (Time) Bane For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of “Macho Man” 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Jerks ADV RX 185/135 RX 165/115Scaling options: HSPU = DB Push Press 35/20# MU = 20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3: 60 Cal Row, 200m Run, 100 Cal Bike 105 Cal Row, 200m Run, 105 Cal Bike 100 Cal Row, 200m Run, 60 Cal Bike

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) 10 Sets for Time: 40% of Max Strict HSPU Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks. Today –

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Primer 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean –then– Every 1:30 x 5: 1 Hang Power Clean 1 Power Clean Athletes Notes: On our clean primer, we have five sets of a hang clean high pull paired with low-hang power clean.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat On the 2:00 x 6 0:00 3 reps 79% 2:00 1 rep 89% 4:00 3 reps 82% 6:00 1 rep 92% 8:00 3 reps 85% 10:00 1 rep 95% Week 3 Of back squat progression. Increasing weight by 2% Metcon Metcon (Weight) “On the 2:00”

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Adderall (AMRAP – Reps) With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00-REST 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00-REST 23:00-27:00 400m Run Max Thrusters (95/65#)1 mile is straight across the grass to the side road without cutting in front of