CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift Tempo Deadlift 5 X 1 Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Deadlift • Although there is only 1 rep per set, the tempo is designed to be very slow and controlled • Take 6 seconds to stand and 6 seconds to […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% Metcon Metcon (Time) Partner WOD Cash In: 100/70 Cal Bike 5 Rounds 24 C2B 16 Burpee Box Jumps (24/20) 20 Double
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Partner WOD AMRAP 10: 1 Mile Run Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 7: 800 Meter Run Max Power Snatches (115/85) Rest 3 Minutes AMRAP 4: 400 Meter Run Max Thrusters (95/65) You don’t need to wait for your
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 100 DU 50 Wallballs (20/14) 40 Cal Row 30 Alternating DB Snatch (50/35) 20 T2B 10 Bar MU Metcon Metcon (Time) 4 Rounds 5 Power Cleans 155/105 10 Bar Facing Burpees RX 135/95
CrossFit Allegiance – CrossFit 12pm class is cancelled tomorrow for our CFA Golf Shambles. We have a 12:30pm start time. View Public Whiteboard Metcon Metcon (Time) Team of 3: 75-60-45-30 Calorie Row –after every round row– 15 Slam-balls 60/40 200m Run
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX For Time: 5 Rope Climbs Rest 1 Minute 5 Rope Climbs RX 10 Stict Pull-ups Rest 1 Minute 10 Strict Pull-ups Fitness 10 kipping Pull-ups Rest 1 Minute 10 kipping Pull-ups Other options: Pick a band you struggle with or Ring Rows Metcon
CrossFit Allegiance – CrossFit The golf teams have been made. Please let Eric or Jill know ASAP if anything has changed and if you are not playing. View Public Whiteboard Weightlifting 1 Clean Pull 1 Power Clean 1 Low Hang Power Clean On the 1:30 x 6 Sets: 1 Clean Pull 1 Power Clean 1
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Both lifts off the rack Snatch Technique 3 Sets: 3 Snatch Drops 2 Snatch Balances Technique Loads: No Higher Than 35% of 1RM Squat Snatch Snatch Balance On the 1:30 x 5 Sets: 2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Squat Snatch STIMULUS • Building a little
CrossFit Allegiance – CrossFit Heat sheet is below for teams competing in Ashville today and tomorrow. Good Luck! https://gallery.mailchimp.com/bc5fd6444e89f3200dd0b5142/files/298e59f1-3203-4f5f-9eae-1162258a7cec/2019_BCB_heat_sheets.01.pdf View Public Whiteboard Metcon Metcon (Time) Team of 3 4 Rounds: 400m Run 90/70 Cal Row 90 Wallballs (20/14)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 12-9-6-3: Hang Cleans (165/115) Bar Facing Burpees Push Jerks (165/115) Ring Muscle-ups RX 135/95 Ring dips Fitness 95/65 Hollow rocks on the pull-up rig Metcon Metcon (Time) Partner 3 Rounds for time: 40/30 Cal Row 40 Deadlifts (225/155) 40 Push-ups