CrossFit Allegiance – CrossFit There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available. View Public Whiteboard Weightlifting Back Squat Alternating “On […]
CrossFit Allegiance – CrossFit There will not be a 9:30am Adult class, no daycare and no CF kids this entire week. View Public Whiteboard Metcon Metcon (Time) 5 Rounds: Sled Push (90/45) 100 Meter DB Farmers Carry (50’s/35’s) 200 Meter Run Sled push is on the turf down and back per round.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Weight) On the 2:30 x 5: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Set #1 – 55% of 1RM Clean and Jerk Set #2 – 60% Sets #3+4+5 – Build to a heavy set. Inside this complex, the repetitions do *not* need to be
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 3 Rounds: 108/80 Calorie Row 60 Wallballs 200m Run 40 Slamballs (60/40) RX 30/20
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 Mile Light Run 5 Sets: 30 weighted sit-ups OR 30 burpees 16 T2B 10 Strict Pull-ups OR 4 Rope climbs 200/150 Calorie Row 1 Mile Light Run
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Primer On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load – 55% of 1RM Snatch Complex of (6) repetitions. 1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 1 High Hang Squat Snatch
CrossFit Allegiance – CrossFit Schedule this week: Thursday July 4th 8:30am only Friday July 5th 5:30am 9:30am only. The rest of the week is regular schedule. View Public Whiteboard Weightlifting Deadlift (5×5 Climbing TNG) Metcon Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each round Extra work if you want an after WOD
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 – between 50%-60% of Back Squat Metcon (Time) For Time: 2K Row Directly into 10 Rounds: 3 Power Cleans 6 Pushups 9 Air Squats
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: Buy In: 75/50 Calorie Bike Then… 3 Wallballs, 3 Burpees 6 Wallballs, 6 Burpees 9 Wallballs, 9 Burpees … Up By 3’s Until Time Cap Rx/Px: (20/14) Fx: (14/10)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 400m Run 40 T2B 30 DB Snatches (50/35) 100m DB carry DB Carry: R1 – Left Arm DB Overhead R2 – Right Arm DB Overhead R3 – Left Arm DB Overhead R4 – Right Arm DB Overhead *Partners switch as needed*