CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch – heavy single, then 85% of HS; 90% of HS 2. Snatch Pull – (105%/2)4 3. Gymnastics Conditioning 5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets 4. EOMOMx20min Odd: rest Even: 18 GHDSU
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds 1 min max cal row Rest 1min between rounds Metcon (5 Rounds for reps) 5×15 Kipping HSPU Rest 1:00 between sets Scaled Press 5×15 75/55 Metcon (4 Rounds for reps) EMOMx8min: Odd: 4 Snatches 135/95 Even: 7 OHS 135/95 ADV
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (65%x5, 75%x3, 80%x3, 85%x2, 90%3×1) Metcon Snake Bite (Time) 21-15-9: Squat Snatch, 95/65 CTB Pull-UpsScaled: Squat Clean (95/65) Pull-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 100 T2B 120 Cleans 135/95 1600m Run Split reps but you both run a total of a mile. Break it down in any order or fashion as you want. For example you can do 800m run then 10 T2B then run 400m then
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk 2 cleans + 1 Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 1 clean & Jerk 85%/1 90%1 95%/1 Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 8 Minutes: 3 Clean & Jerks (155/105#) 3 Over-the-Bar Burpees 6/6, 9/9… 3 c &J and 3 OBB
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 5,000m Row* *Athletes change every 250m 60 Jerks 95/135 150 walking lunges 1 lunge on each side counts as 2 reps
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 60% 1×2 70% 1×2 75% 1×2 80% 1×2 85% 1×2 90% 3×1 Metcon Metcon (Time) Partner WOD 5 Rounds 10 T2B 10 C2B 10 Bar MU -then- 100 Wallballs (20/14#) 80 1-Arm KB Snatch 24/16kg 40 OHS (135/95#) 20 Ring MU Scaled: 5 Rounds 20
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) AMRAP 3: 21 Deadlifts (155/105#) 21 Over-the-Erg Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/135#) 18 Over-the-Erg Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155#) 15 Over-the-Erg Burpees Max Cal
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Pull (100% 3×1 105% 3×2) Front Squat 60% 1×3 70% 1×3 75% 1×3 80% 1×3 85% 1×2 90% 3×1 Metcon Metcon (Time) 21-15-9 C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) KBS (24/16kg)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 400 m run 180 Cal Row 150 Wallballs 120 T2B 100 Box Jump Overs (24/20″) 75 Clean and Jerks (135/95) 15 Rope Climbs Scaled: 95/65 Rope climbs 5 pull-ups per rope climb so 75 or 25 per person *run together and split