CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Barbell warmup STRICT PRESS FROM JERK RECEIVING POSITION For Quality: (light weight) 3 Sets of 5 -then- For Quality: 3 Sets of 3 *Pause For 2 Seconds in Dip & Catch Weightlifting Push Jerk Every 2 Minutes x 5 Sets: 3 Push Jerks Set […]
CrossFit Allegiance – CrossFit View Public Whiteboard Skill Metcon (Weight) Alternating For 15 Minutes: Station A: Handstand Walk Practice Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge • As a rough guideline, look to spend about 1:30 on each movement • This puts you right at 5 times at each station in the 15
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 Mile Run, directly into: 10 Rounds 14 Thrusters (75/55) 14 Pull-Ups 14 Burpees Run together and split reps
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting For those of you that do not want to Squat Snatch then do Front Squat. Choose one of the two not both Squat Snatch (5×5 across) On the Minute x 5: 5 “Touch and Go” Squat Snatches This is a workout we will repeat, so start with
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 4 Rounds 12/9 cal Bike + 12 Burpees + 15 sit-ups -then- 4 Rounds 21/15 cal Row + 15 Air Squats + 7 per arm, single arm DB Strict Press (55/35) 1 partner in each station, Partner A rows while
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (1×3, 1×6, 1×9, 1×12: TNG (60%)) After each set, 30% of Max Strict HSPU resting just enough in order to get each set unbroken. Complete both movements unbroken. If you are not doing HSPU do regular pushups an estimated 30% of our max pushups is a
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (Set #1 – 60% Set #2 – 64% Sets #3+4+5 – 68% ) 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean **Of your 1 RM Power Clean** A complex of a clean pull followed
CrossFit Allegiance – CrossFit We will have our final CrossFit camp this Monday – Tuesday – Wednesday July 22nd – 23rd – 24th from 9am – 12pm. You can call ahead to sign up or email crossfitallegiance1@gmail.com or come in July 22nd morning at 9am to sign up. View Public Whiteboard Weightlifting Back Squat Alternating
CrossFit Allegiance – CrossFit View Public Whiteboard Barbell conditioning Metcon (Time) 5 Rounds 5 Power Cleans (205/125) 5 Bench Press (205/125)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 800m Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Run 30 Deadlifts 30 Front Squats 30 Push Jerks 1st Round