CrossFit Allegiance – CrossFit Weight Lifting Wednesday View Public Whiteboard Weightlifting Clean (5RM) Clean (3RM) Clean (1RM) Deadlift (5×5, climbing) Back Rack Reverse Lunges (4×6 (3/side))
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (EMOMx10: 2 Snatches 75%) Work on speed and dropping under the bar. Metcon Metcon (Time) 21 HSPU 21 Ring Dips 21 Pushups 21 Calorie Row 15 HSPU 15 Ring Dips 15 Pushups 15 Calorie Row 9 HSPU 9 Ring Dips 9 Pushups 9 Calorie Row
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4×3, climbing the max reps at 85%) 4×3 climbing, start low at 50% of 1 RM and slowly go up to 85% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. If you missed last
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 1200M Run 150 Calorie Row 100 Box Jumps (24/20) 75 Clean and Jerks (135/95) 15 Rope ClimbsSplit the running, calories, and reps up as needed in the order it is listed.
CrossFit Allegiance – CrossFit Friday’s schedule is 5:30am, 6:30am and 8:30am only. View Public Whiteboard Weightlifting Snatch (EMOMx10: 1 Snatch at 75%) Work on Speed. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minutes AMRAP of: 9 Sumo Deadlift High Pulls (95/65) 12 Wallballs (30/20)Girls still go to the 9′ line
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat (5×2 climbing) 3 second pause at the bottom. Yes it can be off the rack. Metcon Metcon (Time) 2 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 RFT Partner A Rows 500m Partner B Runs 400m Partner A Runs 400m Partner B Rows 500m Rest 3 minutes between rounds Core work Metcon (AMRAP – Reps) Tabata Sit-ups 20 sec ON 10 sec OFF AMRAP
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (EMOM x 10 min: 3 DL) Metcon Metcon (Time) Partner WOD 5 Rounds: 20 Reverse Lunges (115/80) 50/40 Calorie Row Split reps however
CrossFit Allegiance – CrossFit Hours today are 5:30am 6:30am, 8:30am, 5:30pm and 6:30pm View Public Whiteboard Weightlifting Back Squat (4×3 climbing then set 5 max reps at 80%1RM) 4×3 climbing, start low at 50% of 1 RM and slowly go up to 80% for your 5th set of max reps. Change the reps in WODify
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster,