CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 500m Row 12-9-6: Double DB Deadlifts Double DB Push Press 500m Row 12-9-6: Double DB Deadlifts Double DB Push Press 500 Meter Row Dumbbells: (35’s/25’s)
CrossFit Allegiance – CrossFit Jill and Cambell are competing at the Goddess Games tomorrow located at CrossFit NorthLake, 8721 Sidney Cir #500, Charlotte, NC 28269 Team name: Teenasters Schedule: 1st WOD 9:30am, 2nd WOD 10:40am, 3rd WOD 12:50pm, 4th WOD 2:30pm View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: …
CrossFit Allegiance – CrossFit Congrats to Jordan Calhoun on the birth of his son Roman. We are so happy for you. We hope to meet him soon! View Public Whiteboard Metcon Metcon (Time) 4 Rounds For Time: 5 T2B 4/2 Bar MU 3 T2B 2/1 Bar MU Metcon Metcon (3 Rounds for reps) AMRAP 5: …
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Upper Body: 1. Puppy Pose: 1 Minute https://www.youtube.com/watch?v=i1-bFRjloeI 2. Shoulder to Floor: 1 Minute https://www.youtube.com/watch?v=D0li2U56nO4 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds Metcon Metcon (AMRAP – …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift Heavy Set of 6 Deadlift Heavy Set of 4 Deadlift Heavy Set of 2 Metcon Metcon (AMRAP – Reps) AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) *start with DL Metcon (Time) 4 person team 20 min AMRAP 8 Sled pushes (90/45) 60 calorie …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 400 Meter Run 20 DB Hang Clean & Jerks (50/35) 15 C2B • Switch arms every 5 reps on the DB hang clean and jerks Metcon (Time) Partner WOD 3 Rounds ADV RX 36’ Handstand Walk (each person) 14 power Cleans (155/105) 100m …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 72% of 1RM Back Squat • First week of our new stamina squats • Previously we completed 3 Front Squats + 6 Back Squats • Now we are upping the …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 200m Run 24 Deadlifts 18 Hang Cleans 12 Push Jerks Barbell: (135/95) *Split reps and run together
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 person team 80 Cal Bike 80 Cal Row 20 Push-ups 40 Air Squats 60 AbMat Sit-ups 60 Cal Bike 60 Cal Row 20 Push-ups 40 Air Squats 60 AbMat Sit-ups 40 Cal Bike 40 Cal Row 20 Push-ups 40 Air Squats 60 AbMat Sit-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (7×1) 7 Sets of 1 Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% STIMULUS • Positioning is the focus • At lighter percentages of your 1RM Clean, take 7 seconds to reach …
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