CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch On the 2:00 x 7 Sets: 25′ Handstand Walk 3 Ring Muscle-Ups 1 Squat Snatch Start at 70% estimated 1RM, steadily building to a heavy for the day. If you are not handstand walking today, this is a prime opportunity to practice a drill. Below […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 100/80 Cal Bike 60 T2B 60 sit-ups 80/60 Cal bike 60 T2B 60 sit-ups 60/40 Cal bike 60 T2B 60 sit-ups Scaling for T2B is 30 knee ups per person per round
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Beast Builder (53% of 1RM) On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k Row Metcon Metcon (Time) For Time, with a 10:00 Time Cap: ADV RX 30 Strict HSPU 30 Kipping HSPU *On the 0:00, and every 2:00 thereafter: 100m Run RX 15 Strict HSPU 30 Kipping HSPU Scaled 30 DB Strict Press 30
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 66% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner Mind Eraser (AMRAP – Rounds and Reps) AMRAP 25: 14 Power Cleans 135/95 14 Burpess 200m Run split reps and run together
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 rounds each: Partner A 100m row slow 100m row moderate 100m sprint Partner B 10 slamballs 10 push-ups 5 slow air squats Switch -then- Barbell work cycle through the complex with the barbell for one full round and then work up to your
CrossFit Allegiance – CrossFit No daycare or kids class all week. Regular schedule next week View Public Whiteboard Warm-up Metcon (No Measure) 2 rounds 5 hallow rocks 5 bridges 10 flutter kicks 10 plank shoulder taps -then- 2 rounds 10 KBS 5 single arm KB strict press/arm -then- 2 rounds butt kicks down and back
CrossFit Allegiance – CrossFit No daycare or kids class all week. Regular schedule next week View Public Whiteboard Warm-up Metcon (No Measure) 3 min bike or 400m row or 400m run 2 rounds 20 jumping jacks / 5 burpees / 5 jumping knee tucks / 15 DU -then- Soldier walks/ quad pulls/ toe touch/ pigeon
CrossFit Allegiance – CrossFit No daycare or kids class all week. Regular schedule next week. View Public Whiteboard Warm-up Metcon (No Measure) 1 min row or bike / childs pose / pigeon stretch / 200m run / :30 sec plank / 10 push-ups / 10 hallow rocks / spiderman -then- 2 rounds 5 GM/ 5