CrossFit Allegiance – CrossFit Calling all Battle Of The Lake IV volunteers We will have a run through and movement standards review this Wednesday February 12th at 6 pm. If you cannot make it please meet with me individually. View Public Whiteboard Weightlifting Hang Squat Clean (6×1 climbing) On the 1:30 x 6 Sets: Clean […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume. Aiming for five singles at 104%. Set #1 (On the 0:00) – 9 Reps @ 76% Set
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time Team of 3 3 Rounds: 900m Row 45 T2B Into… 30 Clean and Jerks (135/95) 24 Clean and Jerks (155/105) 18 Clean and Jerks (185/135) 12 Clean and Jerks (205/145)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 0:00 -7:00 Front Squat Front Squats (On the 0:00…) On the Minute x 7: 2 Front Squats Sets 1-2: 50% 1RM Front Squat Sets 3-4: 55% 1RM Sets 5-7: 60% 1RM 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00 Front Squat Complex On the 9:00 1 One and
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner AMRAP 25: 40 AbMat Sit-ups 30/20 Calorie Row 20 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: Buy-In: 30 Clusters (135/95) 3 Rounds: 42/30 Calorie Bike 30 C2B Cash-Out: 30 Clusters (135/95) RX 115/80 Please do not drop the bar from Overhead with anything less than 45’s Midline Metcon (No Measure) 3 Giant Sets: 7 Renegade Rows Max Effort
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) 0:00 – 5:00 For Time: 50 Strict HSPU 5 Minute Time Cap SUBSTITUTE HSPU •Reduce Reps •Double Dumbbell Strict Press •Feet on Box Score is time it took. Add leftover reps to your time. Metcon (AMRAP – Reps) Strict C2B (On the 7:00…) 1 Set:
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Bike or Row 3 Minutes Easy 2 Minutes Moderate 1 Minute Moderate-Fast PVC Warmup 2 Rounds: 10 PVC Pass Throughs 10 PVC OHS Attempt to Get More Narrow Each Set KB Warmup 2 Rounds: 10 RDL’s 10 Goblet Squats 10 Swings 10 Reverse Lunges
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees 40/30 Cal Bike 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees 40/30 Cal Row 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees 400m Run 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees