CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) R1: 15 KBS, 40/28 Calorie Bike, 25 sit-ups R2: 15 KBS, 750m Row, 25 T2B R3: 15 KBS, 600m Run, 25 sit-ups R4: 15 KBS, 600m Run, 25 T2B KB (24/16kg)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 2:00 x 5 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Set 4: 4 Reps @ 78% Set 5: 6 Reps @ 70% Rounds begin on the 0:00 – 2:00 – 4:00
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds 10 Double KB Hang Clean & Jerks 20 Double KB Front Rack Lunge 10 Double KB Hang Clean & Jerks 100m Double KB Farmers Carry RX KB 24/16kgDouble KB Clean & Jerk https://m.youtube.com/watch?v=noQxrawvr78 Double KB Fromt Rack Lunge. You can reverse
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch Every 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Set 1: 60% Set 2: 65% Sets 3-5: Build to a Heavy Complex Hold onto the barbell for all 6 reps before dropping Rounds begin on the 0:00 – 2:00
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: ADV RX 60 Clean and Jerks (155/105) 200m Run 10 Rope Climbs 400m Run 100 Over the Bar Burpees 200m Run 10 Rope Climbs 400m Run 60 Clean and Jerks (155/105) Team of 3 For Time: RX Teams of 3
CrossFit Allegiance – CrossFit Beers and Burpees Dream on 3 Charity CrossFit competition is this Saturday, Sept. 21st. We have several teams competing. Please come out to support if you are not competing. The address is . There will be several vendors, live music, kid friendly with face painting and bounce house. Heat times: 9:40am
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk 6 Rounds: 1 Power Clean + 1 Push Jerk 1 Power Clean + 1 Split Jerk Rest 2 Minute Between Sets The sets on the barbell are based off your 1RM Clean
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Team of Three AMRAP 7: Bench Press 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squat (135/95) 50 Front Squat (155/105) AMRAP Front Squat (185/135) Rest 3 Minutes AMRAP 7: 50
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 100/70 Calorie Bike 200 DU 2k Row 200 DU 100/70 Calorie Bike Metcon Metcon (AMRAP – Reps) ADV RX In a 5 Minute Window: 20 Strict HSPU 40 Hang DB Snatches (50/35) In Time Remaining: Max Strict HSPU RX 20 DB
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Capacity Builder ADV RX In a 1:30 Window: 9 Power Cleans (135/95) 9 Front Squats (135/95) 9 Push Jerks (135/95) Time Remaining: Max Ring MU Rest :30 Seconds In a 1:30 Window: 7 Power Cleans (155/105) 7 Front Squats (155/105) 7 Push Jerks (155/105) Time Remaining: Max