CrossFit Allegiance – CrossFit Happy Birthday Miranda! View Public Whiteboard Metcon Metcon (Time) 400m run 21 GHDSU 400m run 21 sit-ups 300m run 15 GHDSU 300m runn 15 sit-ups 200m run 9 GHDSU 200m run 9 sit-ups Scaled GHDSU do V-ups or sit-ups both times
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)2 2. Clean Pull (90%/3)4
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 27 Cal Row 27 Burpees 27 C2B Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups Metcon (7 Rounds for reps) EMOMx7: 6 C2B Pull-ups 30
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/4 65%/4 70%/4 (75%/4)2 2. Snatch Pull (90%/3)4
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 200m Run 40 Pull-ups 60 Wallballs 80 Sit-ups 400m Run 30 Pull-ups 50 Wallballs 70 Sit-ups 600m Run 20 Pull-ups 40 Wallballs 60 Sit-ups 800m Run Split reps and run together
CrossFit Allegiance – Regional Athletes JUST a REMINDER: (75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of
CrossFit Allegiance – CrossFit There is a bit of a revised schedule this week from Thursday to Friday. Please see below: Thursday 5:30am Kyle 8:30am Greg 12pm Greg 4pm Alyson-NO CFKids 5:30pm Alyson 6:30pm Shawn Friday 5:30am Kyle 6:30am Kyle 8:30am Greg 12pm Greg 4pm Greg -NO CFKIDS 5:30pm Leslie 6:30pm Alyson Saturday 9:30am -Leslie
CrossFit Allegiance – CrossFit Starting this week, we will incorporate new strength program that will have extra strength work programmed under Regional Athletes in WODify. The program coincides with our WODs. This is not for everyone. Again, it is EXTRA work. If you decide to follow this extra work please DO NOT let it interfere
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Bounce House (AMRAP – Reps) AMRAPx4min: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Row Rest 4:00 AMRAPx 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Calorie Row Rest 4:00 AMRAPx
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1RM) If you’re not feeling a 1RM do another week of: Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Metcon Metcon (Time) Partner WOD 1,500m Row 75 Burpee Box Jump Overs, 24/20″ Split reps Extra