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CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3: 2 Rounds 3 Min: Max Deadlift 135/95 3 Min: Max Bench press 135/95 3 Min: Max Cal Bike Adv RX as written RX 95/65 *20 sec transition time between stations* *2 teams of 3 at each station*Please take note that even in a […]

CrossFit Allegiance – CrossFit Weightlifting Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 88% 3 Reps @ 80% 1 Rep @ 91% Metcon Metcon (5 Rounds for reps) 5 Rounds: Max Strict Press (2/3 Bodyweight) Max Strict Pull-Ups Rest 3:00 between rounds Extra work if you

CrossFit Allegiance – CrossFit Metcon Metcon (Time) RX For Time: 100 Double Unders 50 Abmat Sit-ups 25 Slamball Squat Cleans (30/20#) 80 Double Unders 40 Abmat Sit-ups 20 Slamball Squat Cleans (30/20#) 60 Double Unders 30 Abmat Sit-ups 15 Slamball Squat Cleans (30/20#) 40 Double Unders 20 Abmat Sit-ups 10 Slamball Squat Cleans (30/20#) 20

CrossFit Allegiance – CrossFit Please make sure you’re always signing up for class. It is very helpful for coaches and other members for many reasons. 5:30am and 6:30am people please make sure you sign up for class by 10:00 PM. Thank you! Weightlifting Hang Squat Snatch 6 Sets: 3 Hang Squat Snatches Set #1 –

CrossFit Allegiance – CrossFit Weightlifting Back Squat (1×2 89%) 5 Reps @ 80% 2 Reps @ 83% 5 Reps @ 80% 2 Reps @ 86% 5 Reps @ 80% 2 Rep @ 89% Metcon Dirty Thirty (Time) 30 Box Jumps (24″/20″) 30 C2B 30 KBS (24/16kg) 30 T2B 30 Push Presses (115/80) 30 Deadlifts (115/80)

CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Reps) On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (115/80) Station 3 – Max Calorie Row Station 4 – Rest 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats ADV RX as

CrossFit Allegiance – CrossFit Weightlifting Romanian Dead Lifts (4×7 climbing ) Build in weight. Following each set, complete 15 GHD Sit-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) ADV RX as written RX 205/145

CrossFit Allegiance – CrossFit Gymnastic clinic with Division I gymnast and 2017 CrossFit Games competitor February 3rd here at CrossFit Allegiance. Both links below: Beginner/Intermediate https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694 Intermediate/Advanced https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775 Metcon Metcon (Time) Team of 3 FT: Cash in 30 sled pushes 95/45 90-75-60-45-30 Calorie Row Russian KBS (32/24kg) Sit-ups ADV RX as written RX (24/16kg) 95/45

CrossFit Allegiance – CrossFit Below is the link to sign up for our very own Battle of the Lake competition. Last year we had over 120 competitors and over 15 staff members volunteering to judge and help out. Our event was very successful last year and we hope to offer the same fun for athletes

CrossFit Allegiance – CrossFit Happy Birthday Joey! Weightlifting Power Snatch 3-Position Power (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75% Metcon Metcon (Time) ADV RX 3 Rounds 5 Ring MU 10 Back Rack Lunges 95/65# 15 Wallballs 20/14# 20 Box jumps 24/20″ RX 3 Rounds 5 C2B