CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Clean + Split Jerk On the 1:30 x 7 Sets: 2 Hang Squat Cleans 1 Split Jerk Set #1 – 60% Set #2 – 65% Set #3 – 70% Set #4 – 75% Sets #5+6+7 – Build to a moderate % of your 1RM Clean & […]
CrossFit Allegiance – CrossFit Get your 4 person team together for Beer City Beatdown VI. Link is below. http://www.unbrokenseries.com/beatdown View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash In: 100 Calorie Bike 4 Rounds 40 sit-ups 20 HSPU Cash Out: 100 Calorie Row RX HSPU = DB Strict Press 35/20# Split Reps, one rower, one
CrossFit Allegiance – CrossFit We will have our 2nd final CrossFit camp July 22nd – July 24th Monday Tuesday and Wednesday 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 Squat Snatch On the 2:00
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Power Clean On the 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans Set #1 – 50% of 1RM Clean Set #2 – 55% Sets #3+4+5 – 60% Hang Clean Pull Long arm throughout. With a big shrug
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Set #1 – 60% of 1RM Front Squat Set #2 – 65% Sets #3+4+5 – 70% Metcon Metcon (Time) For Time: 2 Rounds 400 Run 25 Thrusters
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3, AMRAP 30: 7/5 Calorie Bike 8 T2B 5 Clean and Jerks 1st 6 Rounds – 95/65 2nd 6 Rounds – 115/85 3rd 6 Rounds – 135/95 4th 6 Rounds – 155/105 Parters cycle through full rounds, one at
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift rest ~1:30-2:00 between: 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80% 3 reps @ 70%, 1 Rep @ 85% Rest 2 min following our single at 85% make a judgment call to attempt a 1 Rep Max Metcon
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Calorie Row 20-35-50: -Run 200m after each row Into… Calorie Bike 50-35-20: -Run 200m after each Bike
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, quickly reset. Set #1 – 60% Set
CrossFit Allegiance – CrossFit Hello everyone. We are going to celebrate some soon-to-arrive CrossFit babies! Colby, Jacki, Maddie and David are going to be welcoming their little ones in the next two months. We are collecting presents and giving them out Friday, June 21, at 5 PM during open gym. Feel free to join us