CrossFit Allegiance – CrossFit Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com View Public Whiteboard Weightlifting 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk (EMOMx10, Climbing) Weightlifting Metcon […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAPx5 minutes: 18/15 Cal Row 6 Squat Cleans, 155/105Rest 5 minutes and Repeat Metcon Metcon (10 Rounds for reps) EMOMx10min: ODD: 12, 10m Shuttle Run EVEN: 12 Burpees Scaled: ODD: 10, 10m Shuttle Run EVEN: 10 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (3×1 at 90% 2×2 at 80-85%, does not need to be TnG) Metcon RX: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Squat Snatch Scale: Metcon (Time) 12-9-7-5 Pull-ups Snatch 75/55
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 5 RFT: 60 KBS, 32/24kg 60 Push ups Cash out: 2,000m Row
CrossFit Allegiance – CrossFit View Public Whiteboard Conditioning Metcon (Time) 4 RFT: 30′ Front Rack Walking Lunge, 135/95 30 Double Unders ADV RX 165/115 Metcon Metcon (4 Rounds for reps) 4 rounds of: Min 1: 12 Burpees Min 2: 12 T2B Min 3: 18/15 calorie Row Min 4: 6 bar MU
CrossFit Allegiance – CrossFit View Public Whiteboard Accessory Work Metcon (AMRAP – Reps) 3 Rounds Min 1: AMRAP GHD Min 2: AMRAP Strict PU Min 3: AMRAP Ring Dips Min 4: Rest Skill Metcon (No Measure) EMOMx10min 3-5 reps Goat
CrossFit Allegiance – CrossFit Happy Birthday Hap, Brandon & Josh D! View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOMx8min AMRAP :15 Power Snatches 135/85 AMRAP :25 Hang Power Cleans, 135/85 AMRAP :15 Power Jerks, 135/85 AMRAP :25 Front Squats, 135/85 ADV RX 165/115 The difference on the power jerk compared to the push
CrossFit Allegiance – CrossFit Happy Birthday Jason Leach and Toni Huber! View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds of: 3 min AMRAP 6-9-12-15-18-21-24-27……. Thruster, 95/65 T2B rest 3 min between rounds start where you left off Metcon (10 Rounds for reps) EMOMx10 ODD: 20/16 Cal Row Even: 50 Double Unders DU only,
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 across) Metcon 2: Metcon (AMRAP – Reps) 3 rounds of: Minute 1: Max Burpees Minute 2: Max OHS, 95/65 Minute 3: Rest 3`: Metcon (AMRAP – Reps) 3 rounds of: Minute 1: Max rep 10m Shuttle run Minute 2: Max rep Power Clean, 155/105
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 complete the following for time: 300 Air Squats 300 Push ups 200 Box Jump Overs, 24/20″ 200 Pull ups Split reps and go in any order you wish and mix it up however want.