CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) 4 x 6 Rest 2 Minutes Between Sets This is the 4th and final Push Press progression Aim to build in loading from last time, adding around 2-4% Metcon Metcon (Time) Partner WOD 2 Rounds: 100/70 Cal Bike 2,000m Row 100 Wallballs (30/20) […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Pausing Power Clean On the 1:30 x 5: 1 Pausing Power Clean 1 Power Clean *2 Second Pause at Knee *2 Second Pause in Catch Set 1: 60% Set 2: 63% Set 3: 66% Set 4: 69% Set 5: 72% The two reps do not
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95% 3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 2 Rounds: 400m Row 40 Single DB Box Step-ups 400m Row 40 Single DB Hang Clean & Jerks 400m Row 40 Single DB Snatches Dumbbell: 50/35 Box: 24/20
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) 4 x 6 Rest 2 Minutes Between Sets try to improve from the previous weeks. This is 3 of 4 weeks for push press. Metcon RX: Metcon (Weight) Every 3 Minutes x 5 Rounds: 15/12 Calorie Row 12 Plate Hops (35# plate) 5
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 20 Burpees 40 KBS (24/16kg) 600m Row
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 30 Strict HSPU 30 Strict C2B 30-24-18: Row Calories Bike Calories 30 Strict HSPU 30 Strict T2B 30-24-18: Row Calories Bike Calories 30 Strict HSPU 30 Strict Pull-ups 30-24-18: Row Calories Run 200m together after each row, ending in the run
CrossFit Allegiance – CrossFit One of our members can’t find their keys since attending class this past Saturday. We have already searched the entire gym. Can everyone please look in their bags and let us know if they find…….Ford F150 key fob with about 15 individual keys on it. Thank you View Public Whiteboard Weightlifting
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Perfect Bar (Time) Time (30 Minute Cap): 120 Deadlifts, 600m Run 90 Hang Cleans, 600m Run 60 Push Jerks, 600m Run 150/105 Cal Bike 60 Push Jerks, 600m Run 90 Hang Cleans, 600m Run 120 Deadlifts, 600m Run •600 Meter Runs: 3 x 200 Meter Relay ADV
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat 5 X 1 •Tempo: 5 Seconds Down, Stand Fast •After Each Set: 3-5 Bar Muscle-ups •slower tempo on the way down allows us to build better balance, strength, and overall awareness in the movement •reps should be pretty challenging, but weights that allow you to