CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 5 Rounds for time: 40 Wallballs 20/14# 40 KBS 32/24kg 200m Run split reps as needed
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) 2 Rounds of: 30 C2B Pull ups 30 Overhead Squat , 115/80 Rest 3 minutes between rounds. 20 min time cap and that includes the 3 min rest Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 5 Power Snatch, 135/95 10 T2B 15 Box
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOMx16 Min 1: :40 of Rowing for max calories Min 2: :40 of Double unders for max reps Min 3: :40 of Rowing for max calories Min 4: Rest Accessory Work Metcon (No Measure) 6 x :15-:20 L-sit
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 20min: 200m Run (together) 40 Squat Cleans* – one athlete works at a time *Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145 Weightlifting 2: Deadlift (3×3) Romanian Dead Lifts
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1: Clean and Jerk (EMOMx10: 1 Rep, climbing) Metcon 4: Metcon (No Measure) Odd: Row 18/14 cal Even: 25′ HS Walk
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch A. 15 Snatches for time at 75% Rest 2 min B. 10 Snatches for time at 80% Rest 3 min C. 5 Snatches for time at 85% Metcon Metcon (Time) 21-15-9 For time: Power Clean, 135/95 Front Rack Lunges, 135/95 Push Jerks, 135/95
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (AMRAP – Reps) Tabata V-ups Metcon Metcon (AMRAP – Rounds and Reps) Rankel AMRAPx 20min: 6 Deadlifts, 225/155 7 Burpee Pull ups 10 KBS, 32/24kg 200 Meter Run *Count the 200 as 1 rep
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (EMOMx10: 1 Squat Snatch ) Squat Snatch from Low Hang (below knees), climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 300 m Row 30 Wallballs, 20/14Count each meter as a rep.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Thruster (5×5) 5×5 Pausing Overhead Thrusters, climbing up in weight each set. Must pause for 2 full seconds at the top of every rep. Metcon Metcon (Time) 5x300m Row, 1 min rest Log your time for your longest 300m row.
CrossFit Allegiance – CrossFit Happy 34th Birthday Josh Dockens!!!!! View Public Whiteboard Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsat the 0:00 complete 15 Unbroken