CrossFit Allegiance – CrossFit Thanksgiving Schedule: Thursday 9:00am ONLY Friday 9:30am ONLY Monday Tuesday Wednesday Saturday regular Schedule View Public Whiteboard Weightlifting Back Squat (1×5) warm-up sets 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds: 800m Row 40/30 Cal Bike then…. 5 Rounds 14 Thrusters (75/55) 14 Pull-ups 14 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: • 5 Seconds Down • 2 Second Pause • Aggressively Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% • Working on strength and positioning • Work through 3 sets of 3 at
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 400m Run or 500m Row 25 AbMat Sit-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat 5 Sets of 1 *10 Second Pause in Bottom Set 1: 50% of 1RM OHS Set 2: 55% Set 3: 60% Sets 4-5: Build to a Heavy *Off the rack *Work on OHS strength and positioning by pausing for a full 10 seconds in the
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Cash-In 60/45 Cal Bike —then— 5 Rounds 500m Row 200m Run 12 Burpee Box Jump Overs (24/20) Gymnastics Metcon (No Measure) 3 Rounds 10 wall walks 10 Horizontal Ring rows :10-:20 sec ring dip lockout hold
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Olympic Complex On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 6 Sets Set 1: 3@80% Set 2: 1@83% Set 3: 3@80% Set 4: 1@86% Set 5: 3@80% Set 6: 1@89% Rest two minutes between sets Metcon Metcon (2 Rounds for reps) AMRAP 5: 70/50 Calorie Row Max Wallballs (20/14) Rest 5 Minutes AMRAP 5: 50
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 200m Run, 42 C2B, 42 Burpees 200m Run, 42 Cal Row 200m Run, 30 C2B, 30 Burpees 200m Run, 30 Cal Row 200m Run, 18 C2B, 18 Burpees 200m Run, 18 Cal Row Split Reps and rune together. RX Pull-ups
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: 2019 Halloween WOD 1 (Time) WOD 1 9 Rounds For Time: 12 – 10 – 8 G2OH (25#) 100m Run after every set of G2OH Partner A does 12, Partner B does 10, Partner C does 8. Each partner does 3 rounds for a total of